WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Push Press
10 Push Jerk
Then:
Mobility
WIN
SKILL:
3 Rounds (At a walking pace)
8E Single Arm DB O.H. Walking Lunge
10 BB Bent Over Row
25 Banded Tricep Extensions
10 Band Pull Aparts
WOD:
“PUSH TOTAL”
7 Min. Cap
Find your 1RM Push Press for the day.
7 Min. Cap
Find your 1RM Push Jerk for the day.
7 Min. Cap
Find your Max Height Box Jump for the day.
FIT
SKILL / LIFT:
EMOM 12
MIN. 1: 20 Sec. Hollow Hold
MIN. 2: 8 Strict Press (Build)
MIN. 3: 45 Sec. Ring Plank
WOD:
5 Rounds
400 M. Run
20 Cal. Assault Bike
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