Warm Up
500m Row- (200-200-100)
Mobility - 2:00 rolling out upper back on roller
7540 Wall Over head carry 45/25
2 Rounds of:
10 Scap push ups
10 Air squats
10 Wall Touches
Then
Overhead squat demo and warm up.
WOD
overhead squats 95/65
lateral burpees over bar
calorie row