5 September 2019

Warm-up
Plank Tap Race
3 Rounds,
5-10 Kip Swings / TTB / K2E

Mobility
Shoulders:
1:00/side Pec Smash (ball)
:45/side Sub-Scap Smash (roller)
:45 Int Rot Swimmers
:45 Extension Stretch
10x :05 Extension Plank
2x5/side Y-Rotations

Metcon
Alternating E1.5MoM-21 (7 Rounds):
i. Max Reps Bench Press @ Body Weight
ii. Max Reps Strict [C2B] Pull-Ups

variations:
push-ups
75% 1RM BP if able to do 15+ unbroken push-ups

Rx+= C2B;
strict variations as required ...

Warm-Down
Hips:
3 Rounds:
14 Hip Flexor Pulls
10/side Kossack Squats
8/side Bulgarian Split Squats (heavy)
8/side Single-Leg Good-Mornings (bar)