Sunday September 19, 2021

By Erik Zeyher / September 18, 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

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