WARM-UP:

Ladder drills

10 pvc pass throughs
10 pvc good mornings
10 pvc OHS
5 narrow grip OH squats with :5 pause at the bottom with a pvc

3:00 group stretch

SKILL:

Tabata (8:00)

4 rounds of each (2:00 per movement)

Squats
Push-ups
Sit-ups
burpees

WOD:

9-15-21 (12:00)

Hang Power Cleans (95/65)
OHSQ
Toe Through Ring