| a) WARM UP:
For quality:
15-10-5 reps of:
- banded good mornings
- T Pushups (pushup, then one arm up to create a t-position with body. scale: from knees)
- lunges – each leg
- leg swings – front / back & side / side
- presses (start with dowel for 15, then with empty bar for 10 & 5)
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b) STRENGTH:
- 10 min to establish 10 rep max 1 arm press for R and L arm
Then,
- 10 min to retest 1 rep max strict press
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| c) WOD:
3 Rounds for time:
- 8 Push Jerks (135/95)
- 6 Bar MU (scale: 12 C2B, 12 Pull Ups)
- 8 Front Squats (same bar)
- 6 T2B (scale: 6 knee raises)
Rest 1 min
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d) ACCESSORY WORK:
- UB DU work: 10-20-30-20-10
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e) RECOMMENDED MOBILITY:
- lats – focus on them – lax ball smash, stretch and roll
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