Thursday

Warm up:
DROMS
2 Rounds
200m Run
10x Back Extensions
10x Hip Extensions
10x Scapula Pull Ups
10x Scapula Push Ups
10x Atlas
10x PVC Pipe Pass Thrus
10x OHS
10x Atlas

Mobility:
Bullet Proof Shoulders

Strength:
Box Squat
8x @ 70%
6x @ 80%
6x @ 85%
4x @ 90%
3x @ 95%
3x @ 100%
1x @ 105%

Metcon:
For Time:
50 Box Jump Overs
40 Abmat Sit Ups
30 Sumo Deadlift High Pulls 95/65
20 Push Press 95/65
10 OH Walking Lunges 95/65
5 Muscle ups
2 Rope Climbs

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