WARM UP
Complete 3 Rounds Not For Time
20 Double Unders / 40 Skips
15 Air Squats
10 Box Step Ups
15 Butterfly Sit Ups
20 PVC Pass Throughs
MOBILITY & SKILLS
Shoulders – Burgener Warm Up
CONDITIONING
BENCHMARK WOD
“OPEN 14.1”
AMRAP 10 minutes
30 Double-Unders
15 Power Snatches #35/25
ACCESSORY WORK
Pull Up Band Crunch 3×15-20
GHD Sit-Ups 3×10-12
Hanging leg raise 3×12-15
GHD Hip-Extensions 3×15-20
Barbell Good Mornings 3×6-8
