Flexibility: PVC sh raises 3×12
Warm up: Banded activation with red band-pull aparts, front raises, raise to pull apart, scap control -1 minute
Strength DE Upper: Behind the neck strict press
Level 1 and 2: 9×3
Accessory: WTD press ups 5×3(5×3 Max eccentric lowers)
WOD
2rnds: for Max reps
2mins of rowing
2mins press ups
2mins DB snatch 20/12.5kg
2mins sit ups
rest 4mins
Warm down:
10 pull aparts 10 pass throughs x 3 mins
