WU: roll chest, back, lats. Then 6 rds tabata plank holds – focus on grounding the fingers aggressively.
STRENGTH: b. press 15-20 minutes to post 3 or 5RM
WOD: 10 minute EMOM – No measure
- 2 RDL – 4 bent row – 1 hang squat clean – 2 thruster 95/65 or Scale load to assure good form throughout the 10 minutes
Finish: 10X5 sec tuck hold or L-sit from pull up rig. L-sit qualification- knees locked w/ankle above hip crease.