Warm-up
3 rounds
400m/300m/200m run
20t walking lunges
10 push press w/BB
Mobility
2:00 in couch stretch
2:00 in banded mobility
Strength
A1. Kneeling-to-standing – 4x8e
A2. Seated SA strict press – 4x8e
A3. Hollow rocks – 4×15-20
Superset these. So no rest between exercises, 2:00 rest after each set. The presses should be done sitting on the ground with the legs straight out in front of them. All AHAP obviously.
WOD
“Group Therapy”
15 min AMRAP
30 wall balls (20/14#)
30 hang power cleans (135/95#)(115/75#)
30 T2B
30 burpees touches
Simple.
