'200315 CHIPPER . Preparation / warm up – . 10:00min foam roller & trigger ball. Overhead sub scap smash Hamstring roll Squat to stand Shoemaker stretch . Workout – . The workout is a chipper (i.e. complete all movements & reps in sequential order .. aka to chip away). A combination of weighted and bodyweight movements. . Buy in – . 1,000m Ski Erg . Movements - 50 Powerbag clean / clean & press 40 Walk thrus 30 DDBL over shoulder 20 Bodydrops 10 Devils Press . Advice – . Aim for a steady pace with all movements, aiming to be consistent.. Select the DB and DDBL weight to be heavy enough to tax you as you get through the reps but not too heavy you cannot complete a rep. . Finisher – . 500m Ski Erg sprint . Post WOD – . 8:00 mins of stretching. Wall hinge. Deep squat Shoemaker stretch.' 

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