6am START TIME THIS WEEK and NEXT*
Warm Up:
PVC
Foam Roll
Row 150m
10 RDL (45/35)
5 Front Squats (45/35)
5 Strict Press (45/35)
Row 150m
10 Good Mornings (45/35)
5 high Pull (45/35)
5 Pocket Cleans (45/35)
STRENGTH:
Deck Clean – 20m to find a 1RM for the day
WOD:
3 Rounds for time:
25 Cal Bike
10 Pull Up + T2B
Post:
50 Sorinex Cart Roll Outs
Bar GYM 