WOD-10/16/20 and 5 pm Zoom class.

Warm up:

20 OHS

10 Sampson Stretch 

10 Dive bomber push-ups 

20 Passthroughs 

10 ATW

Mobility: 2 rounds 30 secs

Pigeon 

Couch

Side lunge 

7 RFT

4 Turkish Get ups 53/35

6 DB Snatch 45/20

10  V Ups

* burn out 4x10 Pendlay Row at a weight you can do all 10 reps with no rest. 

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