October 11

1. 10 shoulder to overhead 225/155 rest 2 min x3. 2. 6 walking lunge steps on the minute for ten minutes. Hold heavy kbs at your side 3. 3 ends 20 wall ball 40/30 60 double under 4. 5 strict pull ups on the minute for 15 minutes. Weighted as heavy as you can. 5. Row 1k rest 90 sec x3