MONDAY

Wrist wraps/tape

Grips

Running Shoes

Vest

Mobility & Movement Development

10 minutes

·  Shoulders

·  Core

·  Hips

Technique:

·  Pull-ups

·  Air Squats

Hero WOD

“Palmer”

For Time:

Buy in:

·  800-meter Run OR 60/40 Calories

5 Rounds of:

·  10 Pull-ups

·  20 Burpees

·  30 Air Squats

Buy out:

·  800-meter Run OR 60/40 Calories

Wear a weight vest

Focus:

·  Form under fatigue

·  Consistent sets for all movements