Monday

Pre Warm-Up

3 Rounds 

10 band pull apart

10 band row 

10 band good morning 

+

2 Rounds 

10 cuff isolation 

15 KBS 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A.) STOH Work 

1.) Push Press 

5×2 

2.) Split Jerk 

5×1 

 

WOD

3 RFT – 15min cap 

12 HSPU 

12 DB Box Step Over @ 50/35 & 24/20”

8 Ring MU 

 

Cool Down 

1.) 5min Row 

2.) 3 Rounds 

10 pass through 

30sec foam roll t-spine 

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