DATE – Friday

 

Warm-up: 5min Dynamic lengths – including quadruped movements

 

Mobility: Lacrosse ball pec/anterior shoulder + pec stretch on post

 

WOD A) In 15 min Build up to a 1 RM Bench press

 

WOD B)  3 rounds for max reps: (18 min)

 

1 min max Row (Cal)

– rest 30s –

1 min max Bench press (@ 60% of A)

– rest 30s –

1 min max KB Snatch (24/16 – switch hands every 5 reps, sub single arm Russian swing)

– rest 30s –

1 min max step down box jumps (24/20)

– rest 30s –

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