Mwod: Row 2 mins, Roll chest & shoulders on rack x 1min, Stick external rotation stretch x 1min/side, Band frog stretch x 2mins, Roll calves on floor with barbell x 20 passes each
Squat: 4 x5 reps @ 80-85%
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10 rounds for time
10 Wall balls
10 Burpees
*every 2 mins perform 10 sit ups
Squat: 4 x5 reps @ 80-85%
=====================
10 rounds for time
10 Wall balls
10 Burpees
*every 2 mins perform 10 sit ups
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