Monday

Pre Warm-Up

3 Rounds 

10 band pull apart

10 band row 

10 stuff isolation

+

30 KBS 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A.) Press 

5×4 

*No % – goal = 55% of 1RM C&J 

 

WOD

For Quality – 25min cap 

5 Sets 

10 Back Squat @ 60% of 1RM 

2 LLRC 

 

Cool Down 

1.) 4min ski erg 

2.) 3min rolling t-spine 

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