Rounds for Quality

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dynamic movement prep

Group warm up

3 rounds for quality
12 bent lateral raises
12 front raises
12 lateral raises

L-sit holds
Accumulate 4 minutes

Strength
In 7 minutes
Build to a heavy 3 rep push press.

Wod.
4 rounds of

3  minute amrap
3 squat snatch.   (95,65)
6 overhead squats
9 abmat sit ups
Rest 1 minute

Mad mobi
Shoulder bully
Press ups
Shoulder band stretch
Hamstring up n over

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