Warm-up
3 rounds
10x10m shuttle run
10 kip swings
10 Russian KBS
10 goblet lunges
Mobility
Coach led shoulder mobility
Strength
Shoulder Press – work up to a heavy single; then…
Push Press – climb starting at your 1RM press, find a 1RM
WOD
“The Reaper”
3000m row
E3MOM
12 KBS (70/53#)(53/35#)
6 burpees
This is a CFP benchmark WOD, so make sure you hit it hard and record your results.
Cool down
Re-hydrate, recover and stretch!
