DATE – Friday
Warm-up/Mobility)
Work on T-spine extension with roller 2-3 mins
Overhead Shoulder stretch w/band
3 Rounds:
Single Leg RDL’s x 5 each leg – use weight if possible
10 Banded Good Mornings
WOD A) 3-postion Clean (floor/above knee/hi hang) + 2 Push Jerks – build to a heavy set for the day (15 mins)
WOD B) 3 Rounds for time:
500m Row
12 Deadlifts 255/165lb (no more than 65-70% of 1RM)
21/15/10 Toes to Bar (Adv/Int/Beg)
