• Chris Cannon

Finally it's Friday!


PVC Mob- 20 OH squat with PVC, :15 HS hold x 3

Skill- Overhead squat ~10 minutes

-external shoulder rotation, push up

A) Take 10-15 min to build to heavy 15 rep OHS

B) 4 rounds for time:

Run big lap (Life- small lap)

20 Overhead walking lunges (L-0-10#, F&S- 15-45#)

12 chin ups (L-banded)

12 dip (L-box, F-paralettes, S-rings)


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