mobility

20 superstars(holding pvc)

20 spidermans

10 arm circles each direction

10 each t, y,i

Warm-up

3 rounds

8 push-ups

8 reverse lunge

8 stiff leg sit-ups(arms overhead at top)

Strength

ring dips

10-10-10

rest 3 min between efforts

if it’s easy use weight

WOD

3 rounds

20 plate floor to overhead 45/25

20 plate step-ups 45/25

20 v-ups