WARM UP
Coach's Stretch
Shoulder Mobility / Lat Stretch
3 RDS
100m Run or 30s on Bike/Row
6 PVC OHS
4 scap Pull Ups
6 Dead Bugs
Skill / Strength
4x5
Tempo Back Squat (3/1/0/1)
increasing weight
Superset:
5 strict pull-ups
WOD
EMOM for 15 mins
1: 14/11 CAL ROW
2: 10 Burpee over Erg (scale: regular burpees)
3: 15 Wall Balls, 20/14#
4: Rest
Coach's notes: stagger heats every 2 mins
Post WOD Accessory:
100m Heavy DB Farmer Carry
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