Mobility-Shoulder Prep-PVC Drills and Banded
Warmup- Max set of UB WB
then, AMRAP 4
10/each Single Arm KB/DB Strict Press
5 Burpees over Parallette
A) Strength: Push Press 3×5 *Increasing
*All 3 sets need to be over 75%
B) WOD: For Time
100m run
27 Bar Facing Burpees
100m run
21 BFB
100m run
15 BFB
100m run
9 BFB
*Rest 3 mins and repeat starting with 100m run and 9 BFB and go backwards
Time:
0-10 Mobility/Warmup
10-35 Push Press
35-40 Rest
40-End WOD