12.12.19

Warm Up
2 rounds
Row/Bike 200m
10 up and over a band across the rig- 5 each side
10 deadbugs
10 slow to fast air squats
25 feet perfect stretch walk
25 feet crab walk



Mobility:
https://www.instagram.com/p/B5FuniknCGb/
A. feet on the wall, thumbs up extend arms overhead x 10 reps
B. feet on the wall, rotate to touchdown pose, extend overhead x 10 reps
C. wrist stretches
D. box stretch with PVC x 5 exhales https://www.instagram.com/p/B3ukFlxg_uS/


Skill: push press
5 sets of 4 reps starting at 60% and increase load


WOD
buy in: 200 feet sled pull- small sleds with 4/3 plates added
then

25-20-15
slam balls
tuck ups or v-ups
cals bike or row