01.29.2020

Warm Up
2:00 cardio choice
2 rounds of:
8 Half Kneeling KB Lift and Chop/side
5 Strict DB Press
10 DB Push Press
https://www.instagram.com/p/BnrWEkWlIpF/

Mobility:
2 rounds:

5 yoga push ups
8-10 reps shoulder extension on parallettes
10 glute bridges
15 second single legged glute bridge hold each side
30 second elbow plank hold- hands out in front not folded together in a triangle



Skill: push press  (8:00)
5 sets of 3 reps starting at 70% and building load



WOD (20:00+)
with an empty bar complete:
3 sets of 5 reps OHS
then
2 sets of 5 reps front squats @ 2210
then
2 sets of 5 reps 1 1/4 front squats

directly into...

Front squat
6 reps @ 70%
6 reps @ 80%
3 reps @ 90%
2 reps @ 95%
resting 2:00 between sets