Warm Up/Skill
Wall Squat x 10
Air Squat x 10
Forward walking lunge x 10
Reverse walking lunge x 10
PVC pass through x 15
Push up 3×5
DB Press 3×10 @ 10/15
DB OH walking lunge 2×10 @10/15
+
WOD
For time:
100 DU
50 Burpee to plate (45lb)
100 DU
50 Burpee to bar
100 DU
50 Burpee broad jump
100 DU
+
Supplemental/Strength Work
3-5 sets w/ empty barbell
10 Bent Row
10 Barbell curl
10 Upright row
10 Press
10 Tricep Extension
