Monday 10/27

WU: 500 m jog then
10PVC’s PT, GM, OHS, Press
8min bands focus shoulders/hips

Skill work Core focus 2 rounds 8min
Complete 10 each slowly
HBR, Bird dog stretch hold 4 secs ( flat back, neutral head, hand below shoulder, knee below hip)
Superman

5min load for OHS
Empty bar 5 reps P press+OHS

WOD ft
21-15-9
OHS 95/65
Bar facing Burpees