DATE – Friday
Warm-up/ Mobility:
Dynamic shoulder w/u + Band pull aparts / presses
15 Leg swings (Front to back, and Side to side)
Posterior chain floss
WOD A) In 15 minutes establish a 3 RM jerk (push or split)
WOD B) 3 rounds for time:
400m Run
15 Deadlifts (225/155) (Scale to 60-65% of 1RM)
15/12/8 Chest to bar pull-ups (Adv / Int / Beg)
15 Kettlebell swings (32/24kg)
Rest 2 min between rounds – subtract 4 min rest from total working time
