Monday

Pre Warm-Up
3 rounds
10m butt kick
10m high knee
10 toe touch
+
20 KBS

 

 

Warm-Up
Game!
Dynamic

 

 

Strength
A.) Deadlift
1.) 10min to find a 10RM
2.) Drop to 80-90% of “1” for OTMx6
3reps – 2sec pause below knee

 

 

WOD
OT3min x5
15/12cal on AB
10 Ring Dips
10 Thrusters

 

 

Rx: 95/65
Scale: 75/55
Masters: 65/45

 

 

Cool Down
1.) 3 rounds
10 pass thru
30sec foam roll lats
2.) 5min band mobility on shoulders

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