Warm Up
3 sets
Cardio choice for 1:00
10 plank alternating toe touches
20 alternating tall plank knees to elbows




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
3 sets of 10 reps @55-65%- remain with the same weight across all sets

WOD
"Plowed"
Every 5:00 for 4 rounds
400m run
25 feet walking lunges
12 wall balls 20/14
6 devil's press 50/35 35/20