Friday 9/7

Mobility: L-Ball - Traps, Lats

+ Static Chest + Couch Stretch

Warm Up: 3 Rounds

5-10 Push Ups

10 Band Rows

:30 Plank

Strength: 4 Sets

Single Arm Tall Kneeling DB Press x 8/arm

rest :30

Bent Over Barbell Row x 6-8, 3010

rest 2:00


WOD: For Time, 15 Minute Cap

21-15-9

Front Squat, 135/ 95

Toes to Bar

Extra Work: 3 Sets

Row 500m

rest 3 minutes

Cool Down: 90/90 Stretch