WARM UP 2X'S:

  • 250m Row 
  • 10 Scapular Pull ups (pull shoulder blades down the back/ Keep arms straight
  • 10 PVC Pass Throughs
  • 10 Jumping squats
  •  
  • 10 Diamond Push Ups 
  • 20 mt. climbers

 Mobility:
5:00 mins WHFS and barbell quad smash 

 Skill: 
Overhead Strict press.
Find Working Max: 90% of 1RM.
5X% 65% of WM, 75% of WM, 85% WM 5 + Max reps b4 failure

Workout:   
4 Rounds For Time
8 Toes to Bar
10 KB Swings 24/20 Kilos
10 jumping lunges to 45# plate

 

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