Warm Up: – Complete in any order in 6 min
300m row
30 wallballs
30 hollow body rocks
60 sec PVC stretching
Mobility: – 2 min per side:
Lacrosse ball trap smash
banded rack master
barbell tricep roll out
Strength: – Front rack lunges – 20 min cap
5 x 8
WOD: – Complete 50 strict dips in as
few sets as possible.
