Warm Up
Every 3mins x 4 sets:
Assault Bike 10/8 Cals or row
10 Single Leg RDLs/side
5 Single Arm KB Rack Squats R
5 Single Arm KB Rack Squats L


Mobility: https://www.instagram.com/p/BtmCfa-jx6r/

Thread the Needle: In an All 4’s position, pull your arm under and across your body until you feel a good stretch in your back. Hold for 5-10 seconds and do 6-8 reps of this on both sides.✅
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Next grab a PVC pipe and pull your arms into a “V” position with your elbows in close. Find a box or bench and perform a modified prayer stretch by dropping your chest to the ground. This should bring out a good stretch to your mid back and possibly to your shoulders as well (Try 10 second holds for 5-10 reps)✅



Skill: tempo front squats 33X1
3 second descend
3 second pause at the bottom
eXplode up
one second to start the next rep
3-3-3 heavier then the past two times 1/23 and 1/11

WOD
3 RFT
50 DUs or x 3 singles
9 thrusters 95/65
15 pull ups or band across the J-hook pull up
30 sit ups