Dynamic warm up
Group warm up
50 heavy Russian swings
Emom 7 minutes
4 shoulder to overhead score weight
Rest
Intervals
4 rounds. For splits
15 chest 2 bar pull ups
15 burpees to a plate
15 wall ball 20/14
Rest 2 minutes between rounds
Mad mobi
Roll calves w bb
Lat stretch band
Press ups
Pigeon
Hamstring up n over