DATE – Friday
Warm-up: Dynamic Hip + Shoulder warm-up
10 x ATYT (bent over w/ light plates
10 x WY’s (standing vertical w/ light plates)
Mobility: Lacrosse ball pecs + shoulders
WOD A) 5 Alternating sets:
A1) Strict Press x 5 (5 building sets establishing a 5RM)
Rest 30s
A2) Max broad jump x 1.1.1 (3 singles, resting 5-10s between jumps)
Rest 60s
(Max effort jumps, 2 foot jump and controlled 2 foot landing. Record A1 only)
WOD B) 3 rounds:
Single arm KB Row 8-10/side (use a bench to support)
Rest 30s
Bent over reverse fly w/ plates 15-20
Rest 30s
Banded Good mornings 12-15 (@3,0,X,1)
Rest 60s
