Warm Up

50 Jumping Jacks

Dynamic Stretches + Shoulder Triplet

2x:

10 Wall Ball

10 Med Ball OHS

10 Pull Ups

Then:

50 Jumping Jacks

Skill Work

A) MOBILITY: Rack, partner PNF stretches.  10 sec on/5 sec off, each arm 4x.

B) Burgener w/PVC

C) 12 set of 3 Push Press @65% 1RM every 0:45

WOD

30 “Odd Object” Walking Lunges (L+R=2) (minimum 45/35)

Run 2 Laps

20 Box Jumps (24/20)

Run 1 Lap

10 Muscle Ups or Bar Ups *

Run 1 Lap

20 Box Jumps

Run 2 Laps

30 “Odd Object” Walking Lunges (L+R=2) (minimum 45/35)

 

* Sub 3 Pull Ups and 3 Push Ups for each muscle up

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