4.12.2019

Warm-up
20m Run
5 Minute EMOM
Russian March
Walking Lunges
High Knees
Butt Kickers
Air Squats/Pause Air Squats
Walk Outs

PVC Shoulder Progression

Strength
DB Bench Press 5×8
Superset with
DB Bent Rows 5×8 each arm
Metcon (Time)
10 Rounds For Time
150m Wallball Run (20/14)
5 Pullups
10 Pushups
15 Air Squats

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