Warmup:
- Row 500m
- Atlas stretch
- Banded shoulder stretch
- Bootstraps
- Shoulder mobility
- Squat series
- Overhead squats x15
- Pullups x10
- Pushups x10
- V ups x20
Burgener Warmup (as a class)
WOD:
7 rounds
- 3 snatches (135/95)
- 5 chest to bar pullups
- 7 KB thrusters (53/35)
- 9 hand release pushups
