Warm Up:2 easy rounds

10 each direction lateral banded step overs 10 tall kneeling banded hip thrusts 10 each leg reactive step downs 10 prisoner Kang squats 10 each side parallette push up with shoulder tap *video shows all of the above


Mobility 10 wall slides 15 hollow body hold banded lat pull downs 20 sec thread the needle each side

Skill: strict press week 5 2 sets of 10 reps @ 70-75%

WOD 4 RFT Farmer Carry heavy x 50m KB or DB each hand Hammer strikes x 20 alternating sides Russian twists with DB x 20 total