W-Up: LAX Ball upper back X 2 mins, T-Spine Extension on Foam Roll X 1 min, Super pigeon X 1min/side
Skill: Broomstick Press Practice - "Elbows up" "Press to Frontal Plane"
Lift: Chin-ups - 12mins for max QUALITY reps, challenge a new band or no bands at all.
WOD: For time
1000m row
35 KB Swings
35 BB Thrusters
15 Hands off Push-ups
50 Dubs
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