Thursday 1/3

Mobility: L-Ball, Traps, Lats

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1 Minute of 90/90 Flow

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1 Minute of Glute Bridges 

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Static Chest x :30/side 

Warm Up: 3 Rounds

Strict Press x 5

KB Swings x 8

Strength: Alternate every minute, for 4 sets  

1 - Strict Press x 5, 3 seconds down

2 - Rest 

3- Heavy KB Swings x 10-15

4 - Rest 

WOD: For Time, 12 Minute Cap 

20 - 16 - 12 - 8 - 4 - 2 

DB Squat Cleans, switch every rep 

DB Push Press, switch at half way 

Cool Down: Couch Stretch