Warm-up/Mobility
Lat/T-Spine Roll
KB Windmills x 10 each arm
KB Halos x 20 each direction
WOD A)
1RM Pull Up – 12 mins to find max. (Band assisted do 4 sets of 3 reps @ 31X1 Tempo w/thinnest band possible)
*Must be pronated grip
WOD B)
5 Rounds for time:
10 Hang Power Cleans (135/95)
15 Pull Ups
WOD C)
3 x 7-10 Strict GH Raises or 3 x 10 Weighted Hip Extensions
