WARM-UP
Run Warmup
200 Meters Easy
2 Rounds
30 Seconds PVC Overhead Squats
30 Seconds PVC Hollow Hold
30 Seconds Lateral Hops Over PVC Pipe
30 Seconds PVC Arch Hold
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
PVC Pass Throughs: 45 Seconds
PVC Wall Squats: 45 Seconds
PVC Sotts Press: 45 Seconds
WORKOUT OF THE DAY
“Shuffleboard”
For Time:
800 Meter Run
25 Thrusters (95/65)
25 Chest to Bar Pull-ups
800 Meter Run
25 Overhead Squats (95/65)
25 Toes to Bar
800 Meter Run
25 Front Squats (95/65)
25 Pull-ups
AFTER PARTY
Midline
Not For Time:
75 GHD Sit-ups
HOME GYM
3 Rounds For Time:
800 Meter Run
21 Dumbbell Thrusters (50’s/35’s)
15 Strict Pull-ups
