PVC/Foam Roll
5:35 a 10m Clock will start for:
Slam Ball/Barbell Shoulder Mobility
Knee Flexion
Green Band Ankle Mobility
2 Rounds:
15 Cals on an ERG Concept
10 Banded Air Squats
5 Pull Ups
Strength:
Dead Lift –
5-5-5-3-3-3 – build to a heavy triple for the day
Body Rows – 3×10
Dips – 3×10
Conditioning:
10m on an ERG – pick one
Bar GYM 