PRIMER:
Partner Warm Up
Synchro With Plate
3 -4 Rounds:
200M Run
5 Deadlifts
5 Ground to Overhead
5 OH Lunges
5 Push Press With Plate
MOBILITY:
Bottom of Squat 60s heels on plate
Dead Hang 60s
STRENGTH:
Push Press:
5-4-3-2-1
Climbing In Weight
WOD: Sunday Funday
Surfer On Acid
3 Rounds:
400M Run | 21 Burpees
Dumbbell:
400M Run | 21 Burpees
Bulletproof Shoulders:
400M Run | 21 Top up Burpees
Bodyweight:
400M Run | 21 Top Up Burpees