WARM UP
jog 200
row 400 m at 20SR and 3Drag
inch worm down to rig then 10sec scap hold
high kick back, 10 sumo air squats with a 3sec static hold
alt front lunge down to rig, 10sec scap hold
butt kicks back
10 reg squats with 3 sec static hold
PVC mobility
row 400 m at 20SR and 3Drag
inch worm down to rig then 10sec scap hold
high kick back, 10 sumo air squats with a 3sec static hold
alt front lunge down to rig, 10sec scap hold
butt kicks back
10 reg squats with 3 sec static hold
PVC mobility
10min EMOM - 4 bbjo + 1 power clean )increase weight each round
5 RFT: 5 strict HSPU, 10 box jump overs, 15 cal row
4 min tabata 20/10 hollow hold/ arch up
