06-7-2021

Warm-up

2 rounds, increasing effort each set:
1min Row
200m run
1min Burpees @ slow and steady pace
Then
3 rounds of:
20 alternating lunges
10 single arm KB swings
30sec handstand hold
10 push-ups
5 pull-ups

Mobility

PVC

Conditioning

4 Rounds for time
20 alternating DB box step-ups (1 DB)
15 single arm DB shoulders to overhead
      each arm (50/35, 35/20)
15 toes to bar
10 deadlifts (225/155, 185/125)