Warm up
10 oh squats, 5 push ups,3 burped to squat: 6min amrap
Strength
Front rack reverse lunges x 20(10/10):
e3mom x 12mins(4sets)
Big focus on big chest and maintaing brace through out movement. Watch for knee collapsing. Focus on keeping front rack throughout movement
WOD
1k row,
rest 5mins
500m row.
Goal is to go as hard as possible on both.
Skill work-5mims to hit 5-10muscle ups or 5-10 chest to bars or pull ups or kipping drills
