Movement Prep:

Shoulder Series

Warm-up:

2 Rounds

  • 2 Inchworm Complex
  • 4 Reverse Burpees
  • 6 Hanging Shrugs
  • 8 PVC Good Mornings
  • 10 Air Squats
  • 250m Row/Ski/Run

Fun: 1000m Team Row Relay w/Rail Jumps + Med-Ball Toss

Skill: Burgener Warm-up

Conditioning: 5 Rounds for Time

  • 10 Hang Power Snatch (75/55)
  • 20 Wall Balls (20/14 @ 10')
  • 30 Double-Unders