09.21.18

Warm Up
Assault bike 1:00- last 10 seconds sprint
rest 15 sec
Row 1:00- last 10 seconds sprint
rest 15 sec

2 rounds of
10 KB half kneeling single arm strict press
10 box step downs- step down from the box, tap the floor and drive up

Mobility:
t- spine stretch on bench 1:00
wrist stretches- https://www.instagram.com/p/BmL8lWMHc4Q


Skill: Bench Press
work to your 2 Rep heavy for today

WOD
For Time
10,9,8,7,6,5,4,3,2,1
Kettlebell 2-arm Deadlift 53/35
Ring push ups- scale the incline on the rings