Warm Up:
Bulletproof shoulders
5 KB Floor Press+3 Turkish Sit ups – then switch sides
5 Cal Bike
3 Rds
Strength;
E:90 Alt- x8 rds
8-10-Shoot Throughs
10/7 Cal bike
“Gamecocks”
10 PCL/J (M)
5 MUs/ 10 Strict pull ups
3 RFT
3min Rest
50 Burpees for Time
Extras:
3×15 Wide grip low row
3×12 Lateral Delt Raise
Crossover Symmetry