12.31.18 New Year's Eve only morning classes

Warm Up
2:00 cardio- row/bike/jump/run
3 rounds of:
10 push ups with yellow band around wrists-
https://www.instagram.com/p/Br_h3TVgAti/?utm_source=ig_web_button_share_sheet
10 DB rows- 5 each side
10 lateral box step overs- 5 each side
10 banded good mornings


Mobility: shoulders- tight???https://www.instagram.com/p/Bryyf_EgqgN/
1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm bench extensions x 8
3️⃣Deep squat on wall pullovers x 8
4️⃣Angled barbell press to overhead glide x 8
**angled barbell should be put in a corner of a squat rack**


Skill: Strict press
5 reps @ 60%
4 reps @ 70%
3 reps @ 75%
2 reps @ 80%

WOD
5 RFT
8 Deadlifts 135/95
200m row or if you have to bike do .4 miles
50 DUs x 2 singles
10 push ups
5 strict pull ups- sub seated pull ups from a low racked bar