Warmup
400 m run
with pvc
1 min passover
1 min dead hang
45 sec passover
45 sec dead hang
30 sec passover
30 sec dead hang
empty bar
1 min overhead hold (lock out)
-load weight for workout
@135/75+
metcon
6 rounds of:
9 shoulder to overhead
18 lunge steps bar in back rack position
cooldown
accumulate
7 min in squat stretch
3 min in split reaching thru the middle
-100 hollow rocs