Warm-up
2:00 on a rower (work on proper pulls)
3 rounds:
12 slam balls
10 sit-ups
8 push-ups
2:00 on a bike
Mobility
Banded shoulder stretches
https://youtu.be/eveYJP1indI
Strength
Clean and Jerk – Find a heavy double
*Does not have to be TnG, but short cycle time is key here.
WOD
“Buster”
10 min AMRAP
10 thrusters (95/65#)(75/55#)
10 OtB burpees
*again, very open like. Pacing is key here.
After Party
Core work
3-4 rounds, not for time
10 straddle v-ups
15 hollow rocks
20 Russian twists w/slam ball
