Warm Up https://www.instagram.com/p/BujX_-ChRAb/

Seesaw KB press- one KB each hand. Press one and then seesaw x 6-8 reps/side
Alt. dead stop bent over row with KBs x 6-8/side
Tall kneeling halo x 8-10 reps/side
Standing windmill x 6-8/side
Hips elevated lat pull overs x 6-8 reps



Mobility:
Shoulders: 8-10 reps each side

1. draw the arrow- yellow mini-band held out in front of you. Draw back one hand like getting ready to shoot a bow and arrow. Hold back by the ear and then extend back out in front.

2. lateral quadruped crawl with mini-band around the wrists

3. Hollow banded pulls x 10 reps for 2 sets Rest :60 between

https://www.instagram.com/p/BkxQkCxHjLb/?taken-by=cfgymnastics

Hips: with a green mini-band 8-10 reps
glute bridges
single leg hip thrusts
banded air squats

WOD
For Time
15-12-9-12-15
Pull-ups
Thruster (95,65)
Box jumps 24/20"

RX=15's chin over bar, 12's chest to bar, 9's strict

Intermediate– 75/55, pull ups can be ring rows or standing on a band across the j-hooks on rig

Scaled- 55/35, ring rows

ADV – 15 Chest, 12 Strict, 9 Bar Muscle up