Warm-Up:
“PVC Party”
Dynamic Flex/Prep:
– 15 Hollow Rock
– Inchworm
– 10 Light Press w/ Barbell
– 30 sec. HS Hold
Strength:
1.) Push Press: 5 x 3, every 2 min, building
WOD:
14 min AMRAP
– 60 Cal Row
– 50 T2B
– 40 Wall Balls
– 30 KBS @ 70/53
– 20 Muscle Up (sub Pull Ups)
SATURDAY CHALLENGE:
“Around the World Lunge” 10 Air Squat + 20 Yd. Forward Lunge + 10 Air Squats + 10 Yard Lateral Lunge Right + 10 Air Squats + 20 Yard Reverse Lunge + 10 Air Squats + 10 Yard Lateral Lunge Left + 10 Air Squats
Recovery:
– Wall Calf
– Banded Lat/ Low Lat
– Fab Four