WU:
2 mins of AD, Row, or DU
Band & PVC mobility
SS:
Build up to a Heavy 3 Rep Overhead Squat using the following rep scheme:
12 – 10 – 8 – 6 – 4 – 3
18 min cap.
7 min AMRAP:
30 DU
20 Push-ups
10 Pull-ups
MOBI:
Clock stretch (shoulders), Forearm & Lat roll-out