Warm Up
400m jog
Shoulder openers and PVC stretching
3x
30 sec. chin above bar hold
10 hollow rocks
10 supermans
5 sit ups
Strength
Front Squat
6 x 3
65%-70-85-90-70-70
WOD
5 RFT
7 pull ups
14 box jumps
21 KB swings 53/35
Post
Hips and hammies!
Warm Up
400m jog
Shoulder openers and PVC stretching
3x
30 sec. chin above bar hold
10 hollow rocks
10 supermans
5 sit ups
Strength
Front Squat
6 x 3
65%-70-85-90-70-70
WOD
5 RFT
7 pull ups
14 box jumps
21 KB swings 53/35
Post
Hips and hammies!