02.20.2020

Warm up
2 rounds
300m row or bike
10 KB good mornings
10/side KB hip hurdles
5 inchworms
25 perfect stretch walk

Mobility:

On a Foam roller:  https://www.instagram.com/p/Bxv-F2njkBu/

Floor angels with passive thoracic stretch

Passive shoulder flexion with thoracic extension

Shoulder flexion stretch with thoracic extension

Active shoulder flexion hovers

Tips for bench presshttps://www.instagram.com/p/BsQwEiOFq6a/

Skill: bench press
6 sets of 2 reps @ 75% 1RM
1 set of 8 reps @ 70% 1RM


WOD

Dead/Clean Ladder
5 RFT
Deadlift x 10
Clean x 5 power or squatRound 1  115/85   95/65   75/55
Round 2  135/95   115/75   95/65
Round 3  155/105   135/95   115/75
Round 4  185/125   155/105   125/85
Round 5  205/145   165/115    135/95