Warm-up:
Run 500m
15 trunk twists
10 scap push ups
15 hollow rocks
20 banded good mornings
15 matrix turns with PVC
Spider-Man crawl down
Zombie walks back
Barbell:
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)
* record heaviest set
WoD:
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Russian Kettlebell Swings (70/53)
Rest 3 minutes
*record total work time
Mobility:
Mash quads and IT bands
Roll posterior
Lax shoulders