THURSDAY | 05.07.2020

WARMUP:

• 3 x 200m run + 20 barbell bent rows after each run

• 5 inchworm + push-up

• 30sec childs pose stretch

• 20sec hollow hold

• 20sec archer hold

• 25 PVC fast pass thrus

• 10 PVC pass thrus slow and steady for a deeper stretch

• McGill Big 3 (focus on core stability)

• Ultimate shoulder warm-up

21-15-9 REPS:

• burpees

• push press 95/65

• abmat sit-ups

(EXTRA CREDIT: strict press)

- POST YOUR RESULTS TO COMMENTS.

#WOD #JUSTSHOWUP #SUPPORTYOURLOCALBOX