Warm Up:2:00 row or bike 10 lateral med ball throws to a partner 15 elevated push ups with perfect form :10 tuck hollow hold- :10 single leg extension :10 extending both legs https://www.youtube.com/watch?v=l6s1F0Xj0wk&feature=youtu.be
Primer: push up practice: No droopy torso- flatten out the curve in your back. Ab flex or butt squeeze. Top down work- find the sticking point and slowly lower yourself to that position and hold 3-5 sec. Then lower/raise just a hair under that point. Do 5 reps of lower/raise at your sticking point. Rest :30 and do 3-4 rounds.
Mobility: banded air squats x 15 banded clam shells x 10 each side banded glute bridges x 15 then.. superhero complex spiderman hold :30 each side + superman hold :30- heels together
Skill: Back Squat 5 reps @70% 1 rep @80% 5 reps @72% 1 rep @82% 5 reps @74% 1 rep @84%
WOD: 21-15-9 Thrusters 95/65 Rowing