Warm Up:
PVC
Foam Roll
Row 150m
10 DB RDL (25/15)
10 DB Press
Row 150m
10 Push Ups on DB
10 DB Front Squats
Strength:
20m to find a heavy OHS single. You control your rep scheme.
WOD:
3 Rounds for Time:
400m Run
15 Ball Slams
12 Push Ups
10 Goblet Squats
Bar GYM 