11-10-2020

Warm-up

2x Tabata

Run in place

Lunges

Squats

Push-ups

Hollow Hold

Arch Hold

Scorpion L

Scorpion R

Mobility

PVC

1 min Prayer Stretch

Strength

15 min

Push Jerk

5×3 (80-95%)

WOD

For time – Partition as needed

30 Shoulders to Overhead (135/95)

40 Pull-ups

50 Wall-Balls (20/14)

Cooldown

2 min Bilateral Shoulder Flexion