Mobility 

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up: 

800m run

10 Pike Push Ups

15 Sit Ups

15 Banded Squats

15 Band Pull Aparts

 

Skill/Stregnth:

EMOM x 16: Rotate between 4 movements, doing 1 movement per minute. May do in whatever order necessary.

  1. 10 Cal Row
  2. 3 to 6 HSPUs
  3. 4 to 6 Front Squats from the ground @ 45%
  4. 7 Burpees over the bar

 

-Rx+: 12 HSPUs

 

WOD: "Pulmonary"

11 min AMRAP:

7 Thrusters 115/80

7 Chest To Bar Pull Ups

21 Wall Balls 20/14, 10’/9’

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