8.20.18 Monday

Mob:FR Lats/Upper Back x2m + Banded Circle traction x45s ea (When was the last time you had a massage or got an adjustment?)

2 rounds:

Band Up Spread x10

Low Pushup Hold x20s

Pushup into Inchworm x10y

Skill: T2B Skill

2x5e Hollow body/Superman

2x5e Standing Partner Push/Pull *

2x5e Bar Kip

3x5-8 Kipping T2B (perfect tech rest 1m between sets) + PVC Lat Stretch x5 breaths

WOD: 10m AMRAP

7 HSPU

1 RC

Addt’l Strength: 3-4 sets

Strict T2B x5-6

Seated Band Pulldown x15-20

Band Tri Ext x15-20

Banded Bicep Curls x15-20