3-4 Sets - Move slowly and with intention through all of the following movements. 10 Quadruped Thoracic Rotation/side  https://www.youtube.com/watch?v=4dE4KmmfKiI rest 15sec 30sec Reverse Plank rest 15sec 15m Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up) rest 15sec one round of the kip cadence complex = 2 kip swings + 2 tuck ups + 2 ttb

Primer: Banded shoulder flow Banded shoulder warm up 5 reps each movement https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly

Skill: Strict Press week 4 Every 2:00 for 5 sets 5 reps @ 70% 4 reps @ 75% 3 reps @ 80% 2 reps @ 85% 1 rep @ 90%

WOD 7 RFT 7 burpees 7 box jumps 24/20" 7 TTB