07.11.2022

Warm Up
2 sets
10 lateral med ball throw to wall or a partner
5 MB squats
10 each side DB strict press
5 yoga push ups




Mobility
banded front rack stretch x 30 seconds
wrist stretches x 60 seconds
xiaopeng circles x 5 each side
press and stretch x 5 reps for 5 second hold each




Strength
Strict Press
5 reps@ 60%
3 reps@75%
1 rep @80%
1 rep @85%
2 sets of 8 reps @65%

WOD
"Chewy"
15:00 AMRAP
sandbag bear hug carry x 50m (pylon and back) 150/100/70
sandbag clean and over the bar x 6 reps 150/100/70
KB swings x 20 reps 53/35
KB single arm overhead carry x 25m each side 53/35