Warm-up
Spend 2 minutes in Z1
Then, foam roll the lats and thoracic spine
Quick shoulder mobility
3 rounds
10 kip swings
10 false grip ring rows
10 close grip push-ups
10 parallette bar shoot-throughs (no push-up or dip)
Burn Strength
5 rounds
10 shoot throughs with push-up and dip
10 weighted sit-ups
Burn WOD
16 min AMRAP
50/40 cals row
20 inverted barbell rows
20 push-ups
50 wall balls
