Friday, September 30th 2022

WARM UP

3 Sets

:15 Transverse Squeeze

:15 Cat/Cows

:15 TSpine Rotations

:15 TSpine Rotations

into w/

1 DB

2 Sets

-5/5 Strict Press

-10 Prone Snow Angles

-5/5 Hang Snatch

STRENGTH

Every 2 Minutes x 10 Minutes

Strict Press

5×8

In between each set perform 6 Ring Rows

METCON

For Time:

15-12-9

S2OH (95/65)

C2B

Sumo Deadlift Highpull

RECOVERY

Banded Handcuff Stretch :90

Reach Through Stretch :60/:60

Scorpion Stretch :60/60