Hey Monday!
Warm Up:
Run 800m
15 OH Squats
20 Sit Ups
10 Burpees
Mobility:
The Cobra (30-45 Sec)
The Prayer (30-45sec)
Cat Cow (10x)
Bottom Squat Full Rotation (switch 6x)
Strength:
Back Squats
10-5-3-1-1-3-5-10
**2 sec bottom pause
WOD:
AMRAP in 10 Min of:
5 Chest to Bar Pull ups
2 Wall Walks
10 OH Squat (95/65#)
Rest 2 Min
AMRAP in 10 Min of:
8 DB Hang Squat Cleans (40/25#)
10 Box Jumps (24/20")
12 KB Swings (53/35#)