dynamic movement prep
Group warm up
3 rounds for quality
12 bent lateral raises
12 front raises
12 lateral raises
L-sit holds
Accumulate 4 minutes
In 7 minutes
Build to a heavy 3 rep push press.
Wod.
3 rounds of
4 minute amrap
6 squat snatch. (95,65)
9 lateral barbell burpees
12 abmat sit ups
Rest 1 minute between rounds
Mad mobi
Shoulder bully
Press ups
Shoulder band stretch
Hamstring up n over