-Warm Up-


2 rounds


5 inchworm +push up

10 Russian swings

5 scap pull ups

8 eccentric ankle dorsiflexion

10 plate hops

5 squat+ thoracic rotation each side



-Strength-


4 sets


8-10 Barbell bent over rows (Supinated)


Super set with


10-12 DB chest flys


https://youtu.be/QENKPHhQVi4


-WOD-


30 minute cap


With a partner


10 rounds each (alt full rounds)


150m row

10 box jumps

10 kettle bell swings 53/35


*goal is pacing - looking for each round to be the same time / not hot in the beginning and then slow at the end


all times should be +/- 10 seconds