Warm Up
PVC pass throughs
"360" lunges (one foot is planted, then lunges around in a circle in each direction, should do 8 each cycle around)
200m jog
20 squats with wall ball overhead
20 lunges with wall ball overhead with one arm
20 wall balls
200m run
Strength
Weighted push ups
Build to heavy 1 rep max
WOD
Option Day!
Strength option:
12 min. to build to 1 rep max deadlift
12 min. to build to 1 rep max push press
Cardio option:
800m run
rest 1 minute
400m run
rest 1 minute
200m run
rest 1 minute
400m run
rest 1 minute
800m run
Post
1 min. max burpees
Banded shoulders and PVC