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
