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Warm Up
Banded shoulders
2x 10 inch worms
10 jumping squats
10 mtn climbers
10 good mornings

Strength

Floor press
10-5-5-5-5-10
Build to heavy and then back off set

WOD

1 mile run
rest 2 mins
800m run
rest 2 mins
400m run
rest 2 mins
200m run

Post

Mobility ball on front shoulders/pecs