WARM UP
5 min erg
Then
2 rounds
10 Banded Shoulder Dislocations
10 Banded Front squat
WORKOUT
6 Rounds
Amrap 3
3 Sandbag GTS 65/45kgs
6 Hand Release Push ups
9 Air Squat
*Rest 90secs between rounds
COOL DOWN
50 Cal Row Easy Pace
Foam roll lower back 60secs L/R
Foam roll quads 60secs L/R