Warm up
10 pvc shoulder openers
10 full body flow
5 cat cow
3 rds
Strength
est a 10rm shoulder to oh
WOD
21 burpee bar hops
15 shoulder to oh
9 hspu
Run 500
3 rft
Warm up
10 pvc shoulder openers
10 full body flow
5 cat cow
3 rds
Strength
est a 10rm shoulder to oh
WOD
21 burpee bar hops
15 shoulder to oh
9 hspu
Run 500
3 rft