Warm Up:
3X's
10 Quadraped Hip Ext
:30 fore arm plank
10 side plank reach unders
10 Jefferson curls (off box w/ KB)

Mob: LAX Ball Shoulders

Strength: 
A. RNT DB Split Squat 3X8/side (band lower leg so that the band pulls knee towards rig, athlete must track knee)
B. Ring Pull Up 3x6
C. SL Cross-Body RDL 3X8 (DB touches outside of oppisite foot)

WOD
9 min
Sled Push DNB 95#
6/side renegade rows (35/25)
5 strict TTB :
20 wall facing HS hold

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