Warm Up
https://www.instagram.com/p/CLXvnwOH4x7/3 rounds

Lateral running x 30 seconds
inchworm + T rotation x 4 each side
single leg jumps x 20 seconds each side


Primer: elbows
https://www.instagram.com/p/CKAEw6XHrE6/
15 reps with a light barbell or PVC and 2.5 or 5# plates
▪️Barbell Bicep Curls

▪️Front Raise with wrist extension (keep elbows locked out)

▪️Straight Arm Flyes- this should be an active stretch and SHOULD NOT cause any discomfort in the chest or shoulders. Keep your lats and upper back tight and elbows completely straight.


Strength: Bench Press
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
2 reps @ 85%
singles from 85-100% for 4 sets


WOD
"I Don't Know"
4 sets
4 x 25m shuttle run
Row 400/325m
Bike 15/12 cals
Rest 2:00
record each split