Wednesday

Warmup:
20 Cal Bike/Row
2 Rounds:
5 Walkout on Hands
10 Scorpians
10 Iron Cross
10 Spiderman Lunges
10 Groiners
10 Hip Pop Ups
10 Scapula Pull Ups
10 Scapula Push Ups

Strength:
Back Squat
5 @ 60%
5 @ 70%
3 @ 80%
1 @ 90%
3 @ 80%
5 @ 70%

Metcon:
Team of 2:
800 m plate run 45/25
80 med ball sit ups 20/14
80 jumping lunges
400m plate run
40 toes to bar
40 med ball clean 20/14
200 m plate run
20 med ball push ups
20 broad jumps

Mobility:
OHS Work on Mobility
3×10 Wall Squats

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