Sunday September 19, 2021

“Respect the training. Honor the commitment. Cherish the results.” -Anonymous 

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