09.17.2020

Warm up
3 rounds
10 walking lunges + 10 spiderman lunges (getting down really low and knee over the toes)
10 PVC pass thrus
5/side DB OH squats
5/side DB strict press


Shoulder Warm up
15 seconds on each
 Palms Forward Pump
 Palms Backward Pump
 Internal/External Rotation
 Swimmers
 Arms Extended Hold .  https://www.instagram.com/p/B-_J7UnJlZY/

Strength
3 sets
A. barbell hip thrusts @20X2 8-10 reps
B. goblet 1 1/4 squats (can by cyclist squats for form if needed) @2111 8-10 reps


WOD
"Go Around" For Time
50 box jumps   24/20"
25 TTB
50 wall balls 20/14
25 bent over rows 95/65   75/55
50 wall balls
25 TTB
50 box jumps