Warm Up:
Running Drills
Bulletproof Shoulders
:20 BW Lungster
:10 Rest
:20 Burpees to a plate
:10 Rest
x4
“Venus”
100’ Walking KB Lunges (M)
25 Pull ups
25 Push ups
3RFT
OR
100’ walking KB lunges (M)
12 MUs
15 HSPUs
3RFT
(Recommended DBL 53/35s)
PostWOD:
:30 Mini Band Glute Bridge
:30 Seated Banded pull a parts
x4
Extras:
4×10 Straight arm lat pulldown
2×20 Rear Delt DB Raise
Crossover Symemtry