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Mobility Limber 11 Covers Mobilty   Strength/Skill “1a) DB Walking Lunges: 3 x 12. Rest 60s. 1b) 1-Arm DB Rows: 3 x 12 ea. Rest

Mobility Softball in the Glute x 30-45s. each side. Move around and find those tender spots. Cross same leg over of the side your performing

Mobility Lax Ball on Pecs x 30s each + Bench Press Technique Strength/Skill Floor Press: 1RM. Rest 2-3:00 *Review video beforehand Metcon 5 RFT: 7

Mobility Warm-up Shoulders with light Bottoms-up KB Presses + Lax Ball on Calves 30s each for box jumps/running   Strength/Skill 1) Tall Kneeling to Standing:

Mobility Foam Roll x 10 passes each: – Thoracic Spine – Lats + Movement review   Stength/Skill Power Snatch: Work up to a heavy set

Mobility Foam Roal x 10 passes each – Calves – IT Bands – Quads – Lats   Strength/Skill EMOM 12: ODD Mins: 30s of Work

Strength/Skill “1) Speed Front Squats: 8 x 3 @65%, every 60s. 2) Touch n go Deadlift: 3 x 3, adding weight each set. Rest 90s.

Mobility Pec Stretch Pull-up Rig x 30s ea. Ankle Mobility x 30s ea. 2 sets “   Skill/Strength Handstand Push ups Practice: 5 x 5-10.

Mobility Foam Roll x 10 Passes ea: Lats Thoracic Spine Strength/Skill 1) Speed Bench Press: 6 x 3 @50%, every 60s. Change grip every 2

Movement Prep Review 1) Double KB Front Rack Step-ups: 3 x 6 ea. Rest 60s. 2) Deadbugs: 2 x 10. Rest 60s. Metcon 5 Rounds,