Warm-Up:
250m Row Every 2 minutes
Dynamic Flex:
– Knee Hug to Super Lunge
– Reverse Lunge w/ Twist
– Lateral Lunge
– Russian March
– Snatch to Clean Grip OHS
Prehab/ Activation:
1a.) Side Lying Windmill + Int/Ext. Rotation
1b.) Supine “Running Man”
1c.) Half Kneeling Lat Pulldown
Strength:
15 minutes to find 1 RM Deadlift
(Plus)
(10 Min Alternating EMOM)
( – 5 TnG Deadlifts @ 70% of Strength)
( – 3-5 Wtd. Pull-Ups)
WOD
4 Min AMRAP
– 10 Push Press @ 95/65
– 10 Pull Ups
4 Min Rest
4 Min AMRAP
– 10 KBS @ 70/53
– 10 HR Push-Ups
Recovery:
– Fab Four
– Child’s Pose