03.28.17

Warm Up:2 rounds 1:00 jump rope 15 x jumping jacks :30 DUs 14 x reverse lunges

Proper Push Up Form- focus day 1- Elbows back perform push up negatives- lower to floor slowly and then reset x 6 reps

Mobility: Banded pec stretch x :30 each side Shoulder Pass Thrus at Bottom of Squat x 10 reps Wrist stretch with a lean forward x :10 hold x 3 sets

Skill: strict press 5:00 EMOM 2 reps @60% 2 reps @65% 2 reps @70% 1 rep @75% 1 rep @80% 8:00 EMOM every 2:00 1 rep @85% 1 rep @90% 1 rep @95% 1rep @100%

Primer: kip and cadence complex Perform complex 5 times with rest in between 2 x beat swing (kip) - focus on hollow and arch position 2x tuck ups (knees to chest) 2 x ttb WOD: 15:00 Min1: renegade rows x 4 Min 2: TTB x 10 Min 3: front squat x 8-10 135/95 or 115/75