SATURDAY

Shoulder activation (bands)

·     O/T’s

·     Good mornings

Air squats

Push up complex

Warm-up all movements

Hero Wod

“Palmer”

P.C. Keith Palmer

London Metro Police

Died 22/03/2017

London

For Time

Buy-In: 800 Meter Run

Then: 5 Rounds of:

·     10 Pull-ups

·     20 Burpees

·     30 Air Squats

Buy-out: 800 Meter Run

Wear a vest