Mwod: Row 2 mins, T-spine ext over roller x 10, Roll lats x 20 passes each, Band lat/tri stretch x 2mins/side, Band hip stretch from rack x 2mins/side
Military Press 4 x 5 @ 80-85%
Chins 4 x max reps
WOD: 1 min stations, 30 sec rest between
2 Rounds for quality reps
Box Jumps
Battle Rope slams
Push ups
Rower for Cals
KB Swings
Burpees
Military Press 4 x 5 @ 80-85%
Chins 4 x max reps
WOD: 1 min stations, 30 sec rest between
2 Rounds for quality reps
Box Jumps
Battle Rope slams
Push ups
Rower for Cals
KB Swings
Burpees
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