Warm up 4 mins Cardio 4 mins band/cross 1 min plank 1 min Hang 1 min wall Sit 1 min KB OH walk PVC WOD 1 min stations 4 Rounds Push presses (55/75) KB Swings (35/53) Sumo Deadlift High Pull (55/75) Go
Warm Up Runners / jj, t, pog Michael phelps 3x8, 1-arm Rows Abstractor: 1-min Hang PVC Back Squats pro WOD 18*15*12*9*6*3 of Back Squats (75/115) Pull Ups ****3 Wall Walks between sets Rest 1 min. 1 m
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