Warm Up
2 sets
row 1:00 increasing intensity
5 each side single arm DB thruster
5 each side single arm DB OH reverse lunges
20 lateral box step overs




Mobility
posture exercises
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1️⃣ Half kneeling PVC T spine rotation
2️⃣ Foam roller wall slide
3️⃣ Back to wall shoulder flexion
4️⃣ Prone PVC Y’s
5️⃣ Side lying T spine rotation




Strength
push press
5 reps @ 55%
5 reps @ 62%
5 reps @ 67.5% x 2 sets



WOD
"Manhattan Project"- from proving grounds
For Time
21-15-9
deadlift 95/65
hang cluster 95/65
calorie row