Pre workout mobility

Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)

25 OHS Barbell
40 Shoulder pass through

 

Atarim / Dizingoff
Strength:

Establish 5RM weighted pullup

If you cannot perform pullups, ask coach for a program to achieve first pullup
then

“Karen”
For time:
150 Wall-ball shots

Post your results to the Whiteboard.