Warm Up:
PVC
Foam Roll
3 rounds, warm up tempo
150m Ski Erg
10 T2B
15 Air Squats (use the blue bands for your squats, take your time)
Strength:
Back Squat – 5×5 cross load – 2-3 warm up sets – try to do 5-10lbs more than you did last week.
Body Rows – 3×10
WOD:
7m AMRAP:
DB load – 35/20 is the RX
7 power cleans – dumbell load (touch the ground every time)
7 push ups with your hands on the dumbells (perfect push up style)
3 Man Makers (that’s push up row right, row left, jump to power clean thruster = 1)
7 Sit up get ups – DB in each hand.
Finisher:
6-45-90 (15s of each, 15s rest, 4 minutes total)
Bar GYM 