October 26, 2018

Warm Up:

PVC

Foam Roll

3 Rounds:

2 wall walks

10 OHS (45/35)

10 RDL (45/35)

4-way banded walks with squats

Strength:

Back Squat

5×5 crossload with 2-3 warm up sets

Land Mine Thruster – 3×6

Conditioning:

3 RFT

Row 250m

Bike 15 Cals

10 burpees