WCW

WCW

STRENGTH:

Front Squat

5 x 5

Alt with 5 DB Rows each Arm

CONDITIONING:

For Time...

1000M Row

40 Wallballs (20/14)

30 Handstand Push Ups (6 Wall Climbs, 30 Shoulder Touches, 1 Min Plank Hold)

20 Hang Power Cleans (165/115)

10 Muscle Ups

CORE/MOBILITY:

20 Floor Wipers

1 Min Pigeon Pose

:30 Scorpion

20 Floor Wipers

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