Warm-ups
Spend 2 minutes with a lax ball, on the floor, w/self torture as the goal, 1 min each side
Spend 2 minutes in Z1
Then 3 rounds of
10 push-ups
10 ring rows
:20 HS hold (nose and toes)
15 3/4 squat jumps
Mobility
Banded shoulder mobility for the push press and pull-ups;
Strength
A1. Push Press – 3×10; AHAP
*think about hitting a 10RM and then 2 drop sets at 90%
A2. Pull-ups – 4 sets of ME strict pull-ups
*always stopping 1 to 2 reps short of failure
WOD
“Sweet Tea”
5 rounds
300m run
20 KB front rack walking lunge (70/53#)(53/35#)
*300m is out the back door, to the street, in the front door
Cool Down
5 minutes of stretching and a focused recovery
