Mwod: Row 2 mins, Roll upper back with lacrosse ball x 2 mins, Band lat/tri stretch x 2mins/side, Bottom squat x 2 mins
Lift: Bench 3 @ 70%, 3 @ 80%, 3+ @ 90%
WOD: For time
40-30-20-10 reps
Wall Balls
Plank Rows
KB Swings
Lift: Bench 3 @ 70%, 3 @ 80%, 3+ @ 90%
WOD: For time
40-30-20-10 reps
Wall Balls
Plank Rows
KB Swings
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