Warm up
Dynamic Warm up
Skills
Goblet squat thruster – Kettlbell
WOD – EMOTM for 20 minutes
Odd minutes
10 Goblet squat thrusters – Kettlbell – 16/12kg
Even minutes
10 Sumo Deadlifts high pull – 75/45lbs
After bash
Shoulder mobility with band and pvc
Work on double unders
