Warm Up
Shoulder openers
100 singles
3x
10 ring rows
15 sit ups
20 push press with PVC
Strength
Push press
AMRAP
5x
1 min on
1 min rest
WOD
50 manmakers for time
Post
8 min plank- every time you drop do 20 frog jumps
Warm Up
Shoulder openers
100 singles
3x
10 ring rows
15 sit ups
20 push press with PVC
Strength
Push press
AMRAP
5x
1 min on
1 min rest
WOD
50 manmakers for time
Post
8 min plank- every time you drop do 20 frog jumps