Warm Up
Shoulder warmups/PVC stretches
3x
10 PVC shoulder press
10 PVC push press
10 hollow rocks
10 jumping squats
Strength
5 rounds
1 min plank
1 min chin up hold
WOD
3 rounds for time
400m run
10 pull ups
20 push ups
30 squats
Post
5 mins coach’s choice abs and mobility