Warm Up:
:15 Plank
:15 Push Up+shoulder taps
:15 Single Unders
:15 Jump Squat
X4
Banded Pull aparts
Strength:
OTM-6 min: Pick 1
1 Clock Walk
8 Shift & Lifts
“The Thunder Roll”
P1: Max Distance Row
P2:3 MUs(6C2B)
6 PCL (L-M)
6 Burpees to a plate
12 Russian Plate Twists
16min AMRAP
Extras:
4×12 Low Row
4×8/8 1-arm lat pulldown
Crossover symmetry