3/9 Victory Club Workout

Warm-Up -

https://www.youtube.com/watch?v=yTXG_v0uU6Q&feature=youtu.be

15:00 Flow

15 minute flow

20 Walking Lunge

10 Scap Push Up

20 Stationary High Knee’s

10 Scap Pull Up

10 Turkish Get up (5 Each arm)

Strength -

https://www.youtube.com/watch?v=qJzk_p-2x8w&feature=youtu.be

Overhead Squat

Every 2:00 x 5 execute:

4x Overhead Squats

**Start light and build as you go. Goal is to finish around 75-80%% of 1rm. 

WOD -

https://www.youtube.com/watch?v=AaVrVopet0E&feature=youtu.be

12 minute AMRAP

3 x Squat snatch @165/115

6x C2B Pull Up 

9 x HSPU

Finisher -

Banded Tricep Extension

3x :30 max reps

Rest :30 between