Warm up
5 2 for 1 wallballs
5 inch worms
5 four part squats
4 rounds
Strength
Front squat
7×4
BTW sets
15 band pull aparts
15 tricep pushdowns
WOD
Amrap 10
25 wallballs
25 burpee plate hops 45#
Warm up
5 2 for 1 wallballs
5 inch worms
5 four part squats
4 rounds
Strength
Front squat
7×4
BTW sets
15 band pull aparts
15 tricep pushdowns
WOD
Amrap 10
25 wallballs
25 burpee plate hops 45#