Monday August 9th

Warm-Up
3xs through:
20 Jumping Jacks
10 Thoracic Open Book Sweeps (5L/5R)
10 Banded Dislocates
10 Hollow Rocks
Strength
7×4 Push Press @ 65-70% of 1RM
*should be moderate for 4 reps, no failing but also should be a slight challenge by 4th set
*rest :60 between sets
Then 3x 1:00 on/1:00 off
Banded Tricep Pressdown
*should be lightest band and try to move for the entire minute
* 20-25 mins for all
WOD
For Time:
30-20-10
Push Ups
60-40-20
KB Swings (53/35)
90-60-30
DU’s/ Singles x 2
* 15 min cap
* 30 Push Ups, 60 KB Swings, 90 Du’s, 20 Push ups, etc.

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