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Foam Roll 2-3 Minutes + Keg Drill Shoulder Opener
+ 3 Rounds:
6e Half-Kneeling Curl to Press w/ Hold at the top
12 PVC OH Squats
20t Standing Banded March
Overhead Squat (5 X 3)
:01 Pause at the Bottom
A: Goblet Squat (Tempo Goblet Squats @ 2211)
B1. 3 X 6 Slow Wall Squats
B2. 3 X 8e SA Turkish Sit-Up
For Time Under a 14 min CAP:
80t DB Hang Snatches (50/35)(35/30)
60 Front Squats (95/65)(75/55)
*Complete in any order, in as many rounds and reps as you’d like.
*Every 2:00, including 0:00, stop and complete 10 Wall Balls.
8e DB Hang Snatch + Push Press
8e DB Front Squats
12/10 Cal C2 Bike
*Every 2:00, including 0:00, 10 Wall Balls.