DATE – Monday October 22nd

Warm-up/Mobility

T-Spine foam-roll (2mins)

First Rib Mobilization w/bar on rack (2 mins per side)

Video Demo – First Rib

Banded overhead distraction (60 secs per side)

WOD A)

20 mins to establish a 3RM Shoulder Press

WOD B)

1) Alternating Tabata:

Push Press 75/55lb

Ball Slams 30/20lb

*8 Rounds total; 4 Rounds of each exercise, alternating.

**Max effort each round; score = total reps.

2) 3×15 GHD Sit Ups

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