WARM UP:
1:00 Bike
200m Run
:60 Banded hamstring stretch R
:60 Banded hamstring stretch L
:60 OH plate hold
:20 Bar hang
:20 partner stretch on bar
12 Scapular retractions
10 Plate Strict Presses
20 Banded GM
SKILL:
Pause Push Presses
3 X 8 @ 50-55%
WOD:
21-15-9
Pull ups
Deadlifts