Mwod: Row 2 mins, Roll calves with barbell x 1min/side, Stretch calves x 2 mins/side, Banded frog stretch x 2mins, Roll chest with ball on post x 1min
Lift: Squat 4 x 2 @ 90-95%
20 Pull aparts/set
WOD: 52 Pick up
Hearts: Push Press
Diamond: DB rows
Spades: DB RDLs
Clubs: Goblet squats
ACE: 5 Burpees
Lift: Squat 4 x 2 @ 90-95%
20 Pull aparts/set
WOD: 52 Pick up
Hearts: Push Press
Diamond: DB rows
Spades: DB RDLs
Clubs: Goblet squats
ACE: 5 Burpees
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