Warm up
- Cat cow
- bird dog
- 5 ps kneeling elbow openers
- back extension on foam roller
- banded shoulder work
review move
Front Squat
6-6-6-6-6
Build up each set –Perform 10 Ring Rows After each set of Squats
WOD
15 12 9 5 3
Toes to Bar or beat swings
Lateral Burpee over DB
DB Hang Power Clean and Jerk (50/35)
Accessory :
- 10 ps landmine presses from kneeling
- 10 reverse curls on SB or rig
- 10 ps landmine rows 0/0/3 tempo