Warm up:
200m jog
perfect stretch 2x30sec.
Flexion/IR 20sec each leg
shoulder mobility
OH stretch
Lat/Tri stretch
Bottom of squat (4 minutes)
2 rounds
Jump Rope x20
sit-ups x10 (military)
push ups x10(hands off floor)
Supermans x10
Lunges x10 (5 per leg)
6:30: Mechanics - Deadlift/SDHP/Clean
7:30: SWOD - DB Push Press (1,1,1,1,1) Set New PR by at least 5lbs.
WOD: AMRAP (8/12 min)
5 DB Deadlifts
5 burpees with box jump
7 Hang Squat Cleans
7 Push Press
9 sit-ups
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