Monday 1 October

Warm up:
Run 400 or row 500

10x Air squats

10x OHS with pas

10x Pass through

50ft Baby elephants

1 rope climb

Work on shoulder shoulder and hip mobility with bands. 

WOD:

Back Squats

4-4-4-4-4-4-4-4 @80% of 1rm

-Rest

12min AMRAP

5x Push press

10x HR push ups

15x GHD Situps OR K2E

RX) 95/65

B) 65/45

C) 45/30

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