Warm Up
3 Rounds
- 4 Reverse Lunge + Dislocate (PVC)
- 4 OH Squat* (65 / 45)
- 4 Push Ups
- 4 Sit Ups
- 2 Spiderman Stretch
WOD
8 Rounds - 20 Minute Cut-Off
3 "The Exercise"*
2 Standing Arc-Pause Stretch (band)
*hang squat snatch + OH squat = 1
increase the load until (3) is hard, but doable.
FINISH
2 Rounds
25 Back Extensions
5 CTB Pull Ups
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