13
10 '18
METCON
10 rounds for time:
200m sprint
15 squats
10 situps
5 hand release clapping push ups
Accessory work
Shoulders of steel
3 sets of each
10 dumbbell lateral raises
10 dumbbell front raises
10 dumbbell bent over reverse fly
Olympic lifting skills
30 PVC pipe snatch balance
Core
3min of plank hollow body hold
