Mobility- Crossover symmetry
Warm up- partnered hs hold with hollow rock hold and superman hold
Strength: single arm dumbbell bench 5×8/8
Accessory- pull up program: 3rnds- 10 second hold at top, 10 eccentric chins, 10 second hold at bottom(change grip each set)
WOD: hero WOD ‘jack’
20min amrap
50/25kg push press x 10reps
24/16kg kb swing x 10reps
24″/20″ Box jumps x 10reps
