Mwod: Row 2 mins, Roll upper back on the floor with ball x 1min, Smash traps with ball on post x 1min/side, Band lat/tri stretch x 1 min/side, Couch stretch x 2mins/side, Roll glutes x 1min
A) Military Press 5 @ 65%, 5 @ 75%, 5+ @ 85%
2) Push Press 3 x 5 reps @ 85%
WOD: AMRAP in 12 mins
10 Renegade Rows
20 KB swings
30 Dubs
40 Russian twists
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