odd mins: 200m run
even mins: 3 strict pull ups or scap retractions + 4 push ups + 5 air squats
Overhead barbell underarm stretch x :30- hands in a snatch grip then hands in a jerk grip- With the barbell overhead, tuck your butt under, head goes forward and reach your barbell backward. Stretch in the underarm, thoracic and shoulders.
Banded hip flexor stretch x :30 each side
Skill: pause front squat
9:00 EMOM @60-65% 1RM
3 reps of pause front squat- :03 descend and :02 pause at the bottom
accumulate 100 seconds of L-sit hold. Use boxes set up next to each other. Hold the L-sit position with your knees bent for today.
4 reps of 1 Tire Flip + 5 air squats
8 reps of Push Press 115/75
200m KB carry AHAP
*round 1 KB in the front rack position
*round 2 KB in the overhead position
*round 3 KB in the farmer carry position