Mobility
Spend the first 3 to 5 minutes of class w/a lax ball on the shoulder
Warm-up
Then 2 minutes in Z1
Plus two rounds of
5 pull-ups or ring rows w/a pause at the top
10 HR push-ups
20t walking lunges
WOD
4 rounds
600m run
30 cals on rower
15 slam ball complex
*slam ball + up and over shoulder + burpee
Accessory Work
3 rounds
10 tricep push downs
10 high to low woodchops
