Warm up #1
3x
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups
10 back ext
15 ring rows
Skill
Push press
WOD
5x
20 TTB
18 box jumps
16 push press w/75# m/115#
Rest 3 minutes
GoFit
Warm up #1
3x
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups
10 back ext
15 ring rows
Skill
Single arm DB push press
WOD
Tabata
-TTB/ leg lifts
-Single arm DB push press (L)
-Box jumps
-Single arm DB push press (R)
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