04.14.17

Warm Up: with a partner for 9:00A. partner rows/runs :30 B. 1st round- air squats 2nd round- lunges 3rd round- inchworms

Mobility: Banded hip flexor stretch x :45 each side Banded lat stretch x :30 each side T-spine pulses on bench x 10 reps Thread the needle stretch x :30 each side

Skill: Deadlift 1 x 5 reps @65% Touch-n-Go 1x 5 reps @75% Touch-n-Go 1x 4 reps @80% 1 x 3 reps @85% 1 x 2 reps @90%

WOD: EMOM for 12:00 min 1: Bar muscle up x 3 reps or ring rows min 2: DB burpee box step ups x 6 reps 50/35 min 3: DUs x 30 reps or 10 attempts