1-30-2020

Warm-up

2x 30 sec each

Plate Foot Hops

Lunges

V-ups

Push-ups

Mobility

PVC

1 min Bilateral Internal Rotation

WOD

25 min Steady State (75-85% effort)

100m Farmer’s Carry (53/35)

10 Ring Dips

10 Push Press (75/55)

Cooldown

2 min (es) Barbell Forearm Smash

1 min (es) Barbell Anterior Shoulder Shear