Warm Up:

5 minutes for quality:
10 Death March Steps (unweighted, reach for floor)
10 Broomstick Behind the Neck Rotations
:20 One Hand Plank (each side)
10 Broomstick Kang Squats

Build: Boulder Shoulders

2-3 Rounds for quality (8 minutes)
-5-8 Single Arm Arnold Presses/arm
-5/5 T Push-ups
-20 alternating shoulder taps

Broomstick “Fran” + “Isabel”

*Please ONLY complete this with a broomstick or PVC pipe even if you have access to a barbell.
21-15-9
Broomstick Thrusters
Bent Over Rows

-into-

Isabel (3 minute time cap)
30 Broomstick snatches for time

Conditioning

Linda-ish (15 Min Cap)
10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Cleans