Mwod: Roll legs & calves x 3mins per, Frog stretch x 2mins, Band lat stretch x 1min/side, Lacrosse ball chest and shoulders x 1min/side, Roll triceps on floor with barbell x 1min/side
Skill: Bench set up x 5 mins
Lift: A1. Bench 5 x5 @ 85%
A2. Pull ups 25 reps
WOD:
4 rounds for time:
Row 300 m
10 Burpee Broad Jumps
Row 300 m
10 Burpee Broad Jumps
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