Warm Up
400m jog
PVC shoulders
Junkyard dog
Strength
3 x 10 cossack squat w/weight in front (L/R=1)
WOD
100 back squats with bar
Anytime you stop, even for a second, do 10 burpees
Post
50 plank to push up transitions
Warm Up
400m jog
PVC shoulders
Junkyard dog
Strength
3 x 10 cossack squat w/weight in front (L/R=1)
WOD
100 back squats with bar
Anytime you stop, even for a second, do 10 burpees
Post
50 plank to push up transitions