Warm Up
400m row/bike
10 empty bar good mornings
10 wall supported dead bugs/ side

300m row/bike
10 KB swings
10 2- legged pistols keep knees and feet together as you squat
10 single arm KB swing

200m row/bike
10 each side single leg glute bridges


Mobility
A. robust shoulders: 3 movements with an orange band or a theraband
https://www.instagram.com/p/B3N6eUMnnaz/

B. 10 x lat engaged hip hinges- with a band and a PVC on the rig
C. 10 x banded pull throughs on the rig
https://www.instagram.com/p/CONiFj4njxc/



Pre-Fatigue Abs
8:00 EMOM
min 1- tall kneeling pallof press x 10 each side
min 2- weighted plank hold x 45 seconds

Strength
Deadlifts
3 x 3 reps@ 80%
2 x 2 reps @ 85-90%

WOD
"Over Reaction"
Time Cap 14:00
15-12-9
push press 115/85 95/65 75/55
Single DB box step overs 24/20" 50/35 35/20

15-12-9
push jerk 115/85 95/65 75/55
box jump overs 24/20"