DATE – Friday



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)