Monday 3-25-24

Open is over... Guess what... Vault #12 Today!

Warm Up:
Run 800m
15 OH Squats (PVC)
20 Sit Ups 
10 Burpees 

Mobility:
Full Side Stretch (30 sec each side)
10 LIGHT KB Halos (5 each side)
Delt Smash (against wall w/ Lacrosse ball)

Strength:
Back Squat with 2 sec pause 
8-8-5-5-5

WOD:
Vault # 12
2 Rounds
40 Dumbbell Push Press (40/25#)
40 Alternating Farmer Step Up (24"/20") 
200 Meter Dumbbell Shoulder Rack Carry
Rest 3 Minutes Between Rounds