Sarsha

Warmup:

500 m row or 400 m run

Mobility:

Dynamic Stretch

B warmup:

3 rounds of

10 goblet squats

10 KB Swings

10 KB situps, extended arm above head

5 shoulder kips

Workout warmup:

5x3 squat cleans, warm up the pullup you will be doing and your DU's between sets.

Workout:

400 m run buy in, then:

10-9-8-7-6-5-4-3-2-1

Front squats 135/95, RX+ 155/115, (no typo, 115 today for our strong Gals)

Pull ups, RX+ CTB

25 DU's

O lift:

Squat Cleans, 1 shrug, 1 hang power clean, 1 squat clean from the ground.

10 rounds on the 90 seconds, Start at 60% and work up to something heavy. Please link all the lifts.

Skill:

Pick two goats to work on for 15 minutes.