Warm Up
Banded shoulders
3x
10 mirandas
10 jumping squats
10 pushups
Strength
Deadlift
15 mins to build to heavy then:
7 min EMOM
3 reps @ 65%
WOD
1 min max effort on machine
3x
Post
5 min. plank work
Foam roller on legs and shoulders
Warm Up
Banded shoulders
3x
10 mirandas
10 jumping squats
10 pushups
Strength
Deadlift
15 mins to build to heavy then:
7 min EMOM
3 reps @ 65%
WOD
1 min max effort on machine
3x
Post
5 min. plank work
Foam roller on legs and shoulders