Warm Up
3 rounds

10 step death march- light DB in each hand https://www.youtube.com/watch?v=ZGchgrQLfno

10 lateral banded walks each direction
20 sec side plank hold each side

Mobility:

1:00 T-spine stretch over a foam roller- lay with roller across the upper back and stretch arms out- hips up or on the floor.
1:00 spiderman lunges + reach each side
then..
3 sets of 5 reps of each I-Y-T- find a partner to do work/rest

https://www.instagram.com/p/BmRkFIEHnHx/?saved-by=tangletowncrossfit
Grab 2.5 or 5# plates. Set up in a hollow hold or scale as needed to a tuck. Palms facing the ceiling create a I-Y-T with your hands. Keep the elbows locked out completely and use lats by making sure palms are always facing ceiling on way up and down.


WOD
4 RFT
DB squats x 10 reps
DB push press x 5 reps
DB box step overs x 5 reps 24/20"
DB- RX 50/35# scaled 35/20#

Post WOD abs: weighted plank hold
5 sets of 30 sec hold

rest 1:00
go heavy weight- record make