WARM UP:
20 Jumping jacks
20 Seal jumps
:60 couch stretch R
:60 couch stretch L
:60 downward dog stretch
3 Rounds of:
5 pull ups (no bands)
7 push ups
9 Knee above the Hips
SKILL:
Strength Accessory –
Post WOD
3 Rounds:
15 Banded Tricep extensions
12 Russian Ham Curls
10 Dumbbell Bent Over Row
WOD:
5 rounds NOT for time of: (20:00)
4:00 to complete:
Max Push Press @ 75% of BW (or 135/95)
Max TTB