Warm-up:
Row 500 meters
Pvc Pass Throughs
2 rounds:
https://www.youtube.com/watch?v=n7YkTFGgAjI
Posterior shoulder tissue prep (1 min each side)
Crab walk (you choose distance)
15 Russian swings (35#/26#)
Metcon:
EMOM x 10 minutes CG Bench bench x 3-5 KB swing x 5 @ 70/55#
Then
3 rounds for time of: 400 m Run 20 Wall Balls 20 lbs 15 Pull-ups
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