Strength + Muscle End
Mobility
Roller – Lats, Quads
+
90/90 Flow
+
20 PVC Pass Throughs
Warm Up
3 Rounds
3-6-9
Reverse Lunges/leg
Push Ups
Band Pull Apart
Strength
3 Sets
Rear Foot Elevated SS x 6-8/leg, 3011
rest 1 minute
Bench Press x 6-8, 3011 (50-60% of 1RM)
rest 1 minute
Ring Row x 8-10, 3011
Rest 1 minute
WOD
12 Minute AMRAP
5 Strict Pull Ups
10 Wall Ball
15 KB Swings
Cool Down
3 Way Shoulders