14 September 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then
3 Rounds:
30-50 Double-Unders (:30 Practice)
5 Kip Swings / Knee-Raises / TTB / K2E

Shoulder Press, Push Press, Push Jerk
2-3 Rounds with empty bar / PVC:
5 Shoulder Press
5 Push Press
5 Push Jerk

Mobility
Shoulders:
1:00/side Sub-Scap Smash (ball / roller)
:45 Child's Pose with Walking Hands
2x10 Wall Slides (PVC)
3x8 Push-Up Plus Complex (Scapular)
- Knees + Elbows
- Elbows
- Hands (Push-Up Plank)
2x8 Yoga Push-Ups

Weightlifting
Push Jerk (10-10-10-10)

Metcon
5RFT:
10 Push Jerks (155/105#)
20 Knees-to-Elbows (lying)
PJ up to ~60% 1RM;
Time Cap: 20:00

Warm-Down
Bonus:
Hips:
1:00 (/side):
(Banded) Hamstring Floss
(Banded) Hip Flexor Stretch
(Banded) Glute Stretch
Wall Internal Rotation
(Banded) Olympic Wall Squat