07.11.18

Warm Up800m run banded lateral plate step ups x 10 each banded hip bridges x 15 reps banded psoas march x 20 reps (10 each side) reverse MB (or slam ball) throw- toss ball behind you over your head- get full extension of the legs and hips x 10 reps

Primer: shoulder warm up https://www.instagram.com/p/BkA3pfABgep/?taken-by=marcusfilly 5 KB Strict Press + 20m Single Arm Rack Carries then... DB Front Raise x 10 use no more then 8# in each hand + 20m single arm rack carry DB Lateral Raise x 10 + 20m single arm rack carry DB Rear Raise x 10 + 20m single arm rack carry

Skill: bench press

5-3-3-1-1-1 60%-70%-75%-80%-85%-90%

WOD

15:00 Grinder- not recorded for reps, just move efficiently

6 reps each side single arm kneeling KB press

3 reps each side Turkish get ups

6 reps each side Alternating KB bent over row with mini-band https://www.youtube.com/watch?v=wS13dFkL-Qo&feature=youtu.be&utm_source

6 reps Burpee to a KB goblet squat

https://www.youtube.com/watch?v=qZ09Z-A-XtA&feature=youtu.be&utm_source