PVC/Foam Roll

*5:35 a 12m clock will start for:

Slam Ball/Barbell Shoulder mobility

Lacrosee ball shoulder torture

Green Band Hip Mobility

Green Band Spiderman Lunge

Clean Barbell Complex – on the board

2-position Clean:

Deck and Hang

8 sets of 1 deck + 1 hang

add weight for the first 5 sets – crossload the final 3

Renegade Row – 3×10

DB Bench Press – 3×10

Conditioning:

10m on an ERG concept

Post:

Stretch