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Mobility Lax Ball x 20s ea – Pecs – Scapular   Skill/Strength 1) Speed Bench Press: 8 x 3 @50%, every 60s. Change grip every

Mobility Foam Roll 10 passes each – Lats – IT Bands – Thoracic Spine   Skill/Strength 1a) Goblet Split Squats: 3 x 8 ea. Rest

Mobility HSPU Practice Strength/Skill Power Clean: Spend 15:00 and work up a 1RM. Rest 1:30 Metcon “Diane” 21-15-9 Deadlifts (225, 155) HSPU (Or 5 Wall

Mobilty Limber 11 Skill/Strength 1a) DB Reverse Lunges: 3 x 12. Rest 60s. 1b) Ring Rows: 3 x 8-10. Rest 60s. 1c) Weighted Sit-ups: 3

Mobility Foam Roll – Adductors – Lats *Spend 1:00 in each spot with slow rolling”   Metcon AMRAP x 30 minutes w. a partner: 10

Mobility 10 Lateral Squats to open up adductors for squats + Box Squat Review   Strength/Skill Wide Stance Box Squats: 12 x 2 @65%, every

Mobility Tissue Work x 10 passes each: Pick 3 spots that are most sore and devote about 1:00 to each.   Strength/Skill Gymnastics/GPP – 4

Mobility Lax Ball in Scapular + Pec: 20-30s ea. spot   Strength/Skill 4 Sets of 5 Strict Press adding weight Rest 1:30 5 Strict BW

“Limber 11” Includes Mobility   Skill/Strength 1a) DB RDLs: 3 x 8 ea. Rest 60s. 1b) Inverted Rows: 3 x 8-10. Rest 60s. 1c) DB

Mobility Pigeon Pose on Box x 1:00 each side   Strength/Skill 1) Power Snatch + OHS: 4 x 2 + 2. Add weight each set.