WARM UP:

400 M. Row

Then:

2 Rounds

10 Inch Worms

10 Pass Throughs

10 OHS (PVC)

10 Good Mornings

Then:

400 M. Row

SKILL WORK:

3×5 Weighted Pull Ups

LIFT:

3×5 Back Squat (65-70%)

WOD:

5 Rounds

10 GHD / Ab-Mat Sit Ups

5 HSPU

10 T2B

*Sub HSPU for regular push ups and T2B for T2Rings if app.

POST WOD:

Shoulder mobility work

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