A) 2 minute Row/Air Dyne 1 minute of pigeon Stretch/side
1 minute Pike Stretch
1 minute Roll out Lats/side
1 minute Pec smash with lacrosse ball
20 Bird dogs/side
5 minutes technique work (coach led)
B) E2MOM for 18 minutes: Push Press
Set 1-2: 5 reps
Set 3-4: 3 reps
Set 5-6: 2 reps
Set 7-9: 1 rep
C) 5 minute EMOM:
30 Russian Kettlebell Swings @ 75 #/55 #
