Static shaping: 4x:40on,:20off arch hold with PVC
Warm up- Barbell prep
Strength
DE Squat-pause squat
12min EMOM x 2 reps with pause(3 seconds at absolute depth)
Accessory: Step ups 3x 8/8 E2MOM
WOD
12min amrap
40doubles
30 wall balls
10 burpees
Warm down:
worlds greatest holds into torso rotations 4 es
3×20 seconds downward dog holds
