Thursday 7.5.18

Mob: FR lats/ t spine

FR shoulder flexion x 10 ea (QOD: What is your favorite Chore?)

Warmup: 2 rounds

Push up w. Shoulder tap x 6

KB arm bar x 5 ea

Lat bear crawl x 5 yd ea

Skill: T2B

2x5 hollow body/superman rocks

2x5 bar kips

Every 2 min for 8 min

10-15 UB T2B

Strength: 3 rounds

Strict pike HSPU x 10-15

Strict Chin up x 6-8

PVC lat stretch x5 breaths

WOD: Tabata Intervals (20s Work/10s Rest x8 rounds ea)

DB push press (50/35)

Strict TTB

DB ren row no push up (50/35)

DB tri ext (1 DB 2 Hands)