05.24.2022

Warm Up
2 sets
100m run
10 each side split squats
10 barbell behind the neck press
5 Kang squats



bullet proof shoulders
3 rounds
10 x prone PVC lift offs- grab as narrow as you can while still being able to lift 2-3 inches off the ground. Try to break the PVC by externally rotating arm before lifting

15 x banded 9090 overhead raises- keep entire back flat on the ground as you raise arms overhead. Use a band that makes this challenging. Legs are bent in the 90 degree position.

Max reps inverted row- racked barbell on rig- pull chest to the bar. Elevate feet on a bench or box.




WOD
"Drive with Legs"
5 rounds for time
Row 300/250m
50 DUs
5 S2OH 135/95
3 S2OH 155/105
1 S2OH 185/125
Rest 1:00 and record time