Warm Up
Burpee + 3 jumping jacks
50 Mt Climbers
50 OHS with PVC
shoulder pass throughs and mobility
Strength
Back Squat
4X4 @ 70% – rest 30 seconds
3X3 @ 75% – rest 30 seconds
3X2 @ 80% – rest 45 seconds.
WOD
3 x 3 minute AMRAPs with a 1 minute rest in between:
10 Wall Ball (20/14)
1 Rope Climb
30 Double Unders (sub 3x singles to keep heart rate up!)
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