Mainsite Workout Workout
WARM UP
Mobility
- Foam Roll: Quad > IT-Band
- PVC & Tennis Ball: 1st Rib
- Floor: Hip Capsule
- Band: Shoulder External Rotation
Dynamic Warm Up
- Speed & Agility Ladder
Burgener Warm Up
Skill Transfer Drills
WOD
5 rounds for time of:
- Power clean, 10 reps (135)
- Wallball, 15 shots (20)
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