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 (3-3-3+)
70%
80%
90%
Use 90% of last weeks heaviest lift to establish working weights
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
15 Box Step Overs
15 Toes to Bar