W.U.

4 minute Foam Roll

100 Jumping jacks

100 Push Ups

100 Sit-Ups

100 Body Squats

Mobility

Green Band Stretch Shoulders

20 PVC Pipe Snatch Lock Outs

10 PVC Pipe Pass Throughs

20 PVC Overhead Squat

Strength

Front of the Neck Split Jerks 5x2 Working with PVC or Baby bar if foot work is off secure landing and learning how to reset with the feet.

Back Squat 5x2

W.O.D

For Time:

Pull-Ups and Dips

7,7,6,6,5,5,4,4,3,3,2,2,1,1.