Warm-up
• 300 m Row
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Passthroughs
• 20 PVC Overhead Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
5 min EMOM:
• 1 Snatch
5 min EMOM:
• 1 Snatch Balance
• 1 Overhead Squat
Increase weight to finish heavy.
Core
• 50 Evil Wheels
Conditioning
10 min AMRAP:
• 15 Pull-ups
• 15 Wall Balls 20/14#