Warm Up:
PVC
Foam Roll
5-4-3-2-1 of:
TGU’s (keep it light and fluid)
Spiderman push ups – R/L = 1
WOD:
Load (95/65)
5 Bar Over Burpees (BOB)
10 Thrusters
5 BOB
15 Hang Snatch
5 BOB
20 push press
5 BOB
25 hang cleans
5 BOB
30 dead lift
5 BOB
35 Ab Mat Sit Ups
5 BOB
40 Dbl unders
5 BOB
50 cal bike (or curve or row)
5 BOB
DONE.
Bar GYM 