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.