06.19.18

Warm Up:3 Rounds: 1:00 Light Bike or Row 3 Scap Retractions + 3 Strict Pull-Ups 7 Pushups 9 Air Squats :30s Deep squat progressions

Primer:

Shoulder flow with bands: https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington banded lat stretch x :30 each side

Skill: strict press week 6 5 reps @ 75% 4 reps @ 80% 3 reps @ 85% 2 reps @ 88% 1 rep @ 92%

Primer to wod: 3 Rounds: 5 Russian Baby Makers 4 Alternating Samson Stretches, 2/side 3 Inworms- no push up

WOD 3 RFT 8 ring rows- elevated if you can 800m Run