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


*Rest 3 mins and repeat starting with 100m run and 9 BFB and go backwards

0-10 Mobility/Warmup
10-35 Push Press
35-40 Rest
40-End WOD
Categories: WOD

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