A.  5 min monostructural 5 min Dynamic 5 min specific B. 10 sets 250m row AMRAP HSPU Rest 1 min *Score is time to complete + total HSPU completed C. Alexander shoulder stretch 2 min/ side

Happy Birthday to my Easton today!!! A. 5 min dynamic stretched + 5 min specific drills B. Snatch- work to a max C. Muscle up or Pull up work D. DB Bent rows 40×1 – 10 reps x 3 sets

A. Running drills + Dynamic stretches B. 25 min AMRAP 20 burpees 30 wall balls 400m run Rest 5 min  15 min running C. Pigeon 2 min per side  

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