February 22, 2016

a) WARM UP:

Row 2 min:

3 Rounds Not For Time:

  • 5 air squats
  • 5 scap push ups
  • 30 sec chest opener
  • 10 dowel pull thrus
  • 1 min Sampson stretch

 

b) STRENGTH:

Take 15 min to establish a 1 RM Push Press

c) WOD:

For time:

100 KBs (53/35)

Then,

2 rounds of:

  • 30 burpees
  • 30 Goblet squats (53/35)

d) RECOMMENDED MOBILITY:

  • Couch Stretch
  • Pigeon
  • Calf Stretch
  • Chest Opener
  • Glute Smash

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