Warm Up:
Banded Lat Stretch
Bulletproof Shoulders
:15 Split Stance KB Row-R
:15 Split Stance KB Row-L
:15 No push up/jump Burpee
:15 Jumping lunges
x4
Strength:
10×1 Weighted Pull ups
“Gritty Grace”
10 PCL/J (185/125)
400m Run
20 PCL/J (135/95)
400m Run
30 PCL/J (96/65)
-FT-
Extras:
5 Bent Over Row
20 Push Ups
5 sets
3×12 DB Skull crushers