Warm Up
Pigeon/lizard
200m row
3x
5 reverse burpees
10 hup bridges
15 push ups
Strength
1 min. push ups
1 min. rest
1 min. sand bag tosses over shoulder
1 min. rest
1 min. burpees
WOD
50 DUs
then
21-15-9
T2B
Wall balls 20/14
then
50 DUs
Post
Shoulder mobility with lacrosse balls
Goals on board!