"Bring Out The Crew"

arnold handshake (Used).jpg

Warm Up (4 Minute AMRAP):

With PVC:

  • 10 Pass Thrus
  • 10 Overhead Squat
  • 10 V-Ups
    * Focus on quality OHS *

Met-Con (Partner WOD):

20 Minute AMRAP:

One Partner Works/One Partner Rests:

  • 20 Wall Balls (20/14)
  • 15 Push Ups
  • 10 BW Row
  • 5 Box Jumps (24"/20")
    * Score is total rounds completed *

Cash Out (3 Minutes):

  • Hollow Position Hold
    * One partner holds the position while the other rests *
    * 3 minutes total *

Mobility (NFT):

  • Couch Stretch
  • Banded Shoulder Distraction
  • Smash Shoulders with Ball
  • Chest Opener
  • Cobra
  • Foam Roll