10.12.18
Warm Up
2 rounds
300m row or run
20 each direction lateral banded walks
10 each side cross over step ups on box
5 each side Cossack lunges
Mobility:
Banded chest pulls x 15 reps https://www.youtube.com/watch?v=vEReeT6qme4&feature=youtu.be
3 sets of each
5 slide and lift off with a light mini band around the wrists
5 pull aparts with a light mini- band around wrists
5 bench presses with a light mini-band
Skill: Push press
set 1- 3 reps @ 65%
set 2- 2 reps @70%
set 3- 2 reps @ 75%
sets 4-6 no more than 60% touch-n-go 6 reps
WOD
with a partner- waterfall relay style. One person starts a round and can not be passed by their partner
3 round each person
500m row
12 deadlifts 195/135 135/95
21 box jump overs 24/20"