09.16.2020

Warm up


3 rounds
1️.  Half Kneeling Chop and Lift x 10/side - KB starts low at the hip and lifts across the body to high over the shoulder and back.
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2️.  Rotational KB Press -x 8/side  -Start facing forward with a single KB racked, and as you press rotate the body 90 degrees.
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3️. Half kneeling KB halos x 8 each knee out- grab the bell of the KB, right leg out and rotate around the face clockwise for 4 reps and then counter clockwise for 4 reps, then switch legs out.

Mobility
https://www.instagram.com/p/CDEj-KUJ9rG/ 

A.  single arm KB press + windmill
B.  prone PVC press
C.  squat + Cuban press with small plates
D.  side plank + external rotation with small plate



Strength
3 sets
A.  half kneeling barbell press @ 20X0 4-5 reps/knee
B.  front rack drop back lunges @30X0 8-10 reps per side


Barbell warm up- 3 reps of each
Romanian Deadlifts
muscle cleans
front squats
strict press
good mornings
back squats


WOD

"Dive Bomber"

7 rounds for time
200m Run
6 shoulder to overhead  135/95  115/75  95/65
Rest 1:00