Essentials Strength/Skill: Warm up: Russian KB Swings x 60 Strength: 4 Sets: (Every 2 Minutes) Shoulder x 3 (Add 5/10# from last week) Skill: WOD: For time: 20-30 Pull Ups/Supine Row 20-30 Push Up 30-50 Anchored Sit Ups 30-50 Hip Ext. 20-50 Wall Ball 15-30 Over Box Jumps Additional: 10 Minutes Mobility Performance Strength/Skill: Warm...Read More