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Warmup
Come in and start on a foam roller, then…
3 rounds
200m row
10 wall balls
5 pull-ups
Mobility
Olympic wall squats w/some pigeon and frog stretch
Strength
Back squat – 3RM w/:01 pause + 2×3 no pause
*still building
WOD
“Last picked”
12 min AMRAP
10 pull-ups
12 KBS (70/53#)
14 cals on a rower
16 goblet squats
Challenge
3 sets of 1:00 plank hold UB. Take as much rest in between as needed.
