Mobility

Foam Angels - 

Lay on a foam roller along your spine. With arms 90 degrees to your body, and elbows bent upwards 90 degrees, place back of hands on floor (or as close as you get) and make angels. 2:00

Warm Up

Warm-Up x 2:  10 squats, 15 KB swings, 10 hanging knee raises, 15 leg forward leg swings ea. leg

Work

Pull-Up- 3 x 8, straight sets @ 7-8RPE

4 supersets, 2:00 rest:
Chinese DB Row x 10 ea. arm @ 6-7RPE
Barbell Overhead Press x 10 @ 6-7 RPE

2 rounds for time:
Run 1 lap
20 KB swings (24/16kg)

Intermediate and On-Ramp - Ask

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