Pre:
30 PVC Passthrough
15 Hip Swing all Directions
50 Hollow Rocks (rest as needed)
1600m Run + or -
MWOD-shoulders/heel chords
Practice DB Overhead Swings
WOD:
4 Rounds for time:
40 DB Swings (Overhead) @24kg
25 Supermans
25 Sit-Ups (arm usage cool)
Post:
40 1 arm Overhead Squats (20 each arm) @24kg
Rest and perform any way desired
10 min. MWOD-shoulders/hips
Matt: 17:55
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