Warm Up:
400m run or 500m row
10 Air squats
Pigeon stretch 1 min each leg
10 PVC OHS
Couch stretch 30 secs each leg
10 OHS empty bar
Pre Game:
Pistol work
- find your most challenging position and do 3 x 20 alternating pistols
WOD:
5 Rounds
6 Burpee box jumps overs
12 OHS 75/55