warm Up
2 rounds
4-5 reps each side perfect stretch walk
5 reps deep squat progressions
5 reps yoga push ups
5 reps each side drop back lunge to knee lift


Mobility- thoracic
https://www.instagram.com/p/CAlFzErnUU-/

Complete 2 rounds of 10 reps of each exercise with light DB/KBs.

1] 9090 Y's - this exercise is great because the ground gives us a lot of feedback. If the low back is arching to compensate we will feel it lift off the ground. Keep it locked down as you raise your arms overhead. This will extend the upper back and work strength in the rotator cuff and scapular muscles.⁠⠀
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[2] GOBLET SQUAT & PRESS - if you keep your elbows tight this drill is much harder than it looks. Go light and press arms as far overhead as you can. You'll feel your upper back working hard to get taller as you press.⁠⠀
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[3] Z PRESS - by stretching our hamstrings we make it difficult to arch the low back. This means the thoracic spine must fight harder to stay upright. This will build great upper back and shoulder strength. If your hamstrings are really tight sit on a bumper plate or low box.⁠⠀


WOD- the weight today is very manageable to keep these sets unbroken. Try not to use the row/run as a recover. It's only 200 meters. Push past the uncomfortable feeling there and take a few breaths before picking up the barbell.

"Running Low"

For Time

200m row/run, 21 front squats
200m row/run, 21 push press
200m row/run, 15 front squats
200m row/run, 15 push press
200m row/run, 9 front squats
200m row/run, 9 push press
barbell RX- 115/75
            scaled- 95/65