03.06.2026

Mobility- elbow issues?
https://www.instagram.com/p/DVEAqxNEUz7/?img_index=1
A. banded supination x 10 each side- seated with arm extended on a bench
B. supinated hangs x 20-30 seconds
C. standing bicep curls (light load) x 10 each side. 
Really supinate to work on full supination, and really extend your arm back as well on the way down. That will help fully lengthen the bicep, which is something we hardly ever do.
  
 
WOD
"Cable Box"
3 rounds 
10 burpee to plate
10 alternating DB snatch 50/35 35/25
250m row
rest 2:00
each round should be a sprint
 
Core Accessories
A. pallof press with oscillations x 10 each side
B. landmine rotations x 10 each side
C. elevated hip dips x 10 each side
https://www.instagram.com/p/DVBYHhDEX6f/?img_index=6