Group Warm-up
5 Round of Rowling to 100m; Losers do 2 Air Squats for every calorie beaten at the end of each round
Strength
HEAVY PUSH JERKS (FROM RACK)
Work up to a heavy 5, followed by a heavy triple, then a heavy double.
Daily WoD
S2OH / T2B
10-8-6-4-2 reps:
S2OH @ 2/3 BW a) 1/2 BW b) 1/3 BW
20-16-12-8-4 reps:
T2B a/b) High Knees
Mobility
Lax Shoulders
Roll Posterior Chain