Warm Up:
PVC
Foam Roll
21-15-9
PVC OHS
Push Ups
KBS
WOD:
2K Row For Time
then – 50 OHS (95/65)
*every time you take a break from the squats, perform 1 round of:
5 burpees
10 Pull Ups
15 Ab Mat Sit Ups
Finisher:
4-way PLANK – 30s on, 30s off, go through the following 2x:
1 – push up position
2 – elbows/forearms
3 – Right side, resting on forearm or palm
4 – left side, resting on forearm or palm
Bar GYM 