Warm-up
Pass Throughs x10
Banded Lat Stretch 60s/side
Samson Stretch 60s/side
Stationary Lateral Banded Walks 60s
Internal/External Single Arm Band Pressx15
Push Jerk (5-5-5+)
65%
75%
85%
Use 90% of last weeks heaviest lift to establish working weights
Metcon (Time)
10-1 Strict Pullups
1-10 Pushups