Warm-up: Row 1000m. Dynamic Stretch
Strength: Front Squat
5@65%, 5@75%, 5+@85%
WOD: BARF UP A LUNGE
AFAP:
10 HSPU
20 OH Walking Lunges 45/35
30 Burpee on plate
40 PVC Hollow Rocks
50 Calorie Row
40 PVC Hollow Rocks
30 Burpee on plate
20 OH Walking Lunges 45/35
10 HSPU
Icing: Shoulder Mobility