WARM UP
10’ Groups Dynamics & Mobility with:
EMOM 6-8’
Odd 6-8 Face the wall squat
Even 6-8 Scapula Restraction

GYM STRENGTH & BB STRENGTH
A1- Back Squat 5 x 3 – holding bottom pos 3”
A2- Pull Up Strict 5 x 5-7
A3- Tuck Crunch 5 x 8-12

WOD
AMRAP 10’
100mt Run
5 OHS @ 40/25Kg
7 Box Jump Over