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 (5-3-1+)
75%
85%
95%
Use 90% of last weeks heaviest lift to establish working weights
Metcon (AMRAP – Rounds and Reps)
14 AMRAP
15 HSPU
25 Situps
15 Deadlifts