WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener warm up
CONDITIONING
A) EMOM 15 Min
1st min 12 Toes to Bar
2nd min 10 KB Swing # 24/16,
3rd min 8 Front Squat #60/40,
Rest 3 minutes
B) 4 Rounds For Time & Reps
15 Bar Facing Burpees
9 Squat Snatch #40/30
Cash out 50 Sit Ups
(Time Cap 15′)
