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%
Add 5# to 1RM. Use 90% of that number to establish working percentages.
Metcon (Time)
10-20-30-40
Cal Row
25 Pushups after each round