Monday

Pre Warm-Up

3 Rounds 

5 inchworms 

10 band pull aparat 

10 cuff isolation 

+

30 KBS 

 

 

Warm-Up

Dynamic Shoulders 

 

 

Strength

A.) Push-Press 

5×2 

*Go nuts! 🙂 

 

 

WOD

For Time – 17min cap 

Buy In: 30/25cal on AB 

21-15-9

Wall Ball @ 30/20

Squat Clean @ 135/95

STOH @ 135/95

 

 

Cool Down 

1.) 3min row 

2.) Foam roll quads & hamstrings 

3.) 30 pass through 

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