
Warm up–
4 Frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
5-5-5-5-5 (deload)
Conditioning–
1000m Row
100 Wallballs (20#/14#)
50 Burpees
Partition wallballs and burpees any way
16 min cap
Warm up–
4 Frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
5-5-5-5-5 (deload)
Conditioning–
1000m Row
100 Wallballs (20#/14#)
50 Burpees
Partition wallballs and burpees any way
16 min cap