Warm up: 200 m row and shoulder mobility( go right into strength, might take some time)
Strength and Skill: 15 weighted pull ups(can break up)- 25 dead hangs(can break up)-100 ring rows
WOD
Strength and Skill: 15 weighted pull ups(can break up)- 25 dead hangs(can break up)-100 ring rows
WOD
200 m run
20 air squats
20 min AMRAP
Cool Down: 5 minute foam roll
Cool Down: 5 minute foam roll
