2x
20yd SA Front Rack Carry (Right)
10 Scap Push ups + 10 Plank Shoulder Taps
20 yd SA FRC (Left)
10 Scap Pull ups + 10 Kip swings + 10 V Ups
into…
…Mini Wod
21-15-9
Swing USA 53/35
Offset Push up
Accessory
3x
10/10 bw or db Peterson Step Ups
10 BB Good Mornings + :20 Iso Hold
Strength
4x
8/8/6/6 BB Cyclist Squat*
Sub Max strict Pull ups (stop 1-2 reps shy of failing)
*Heels elevated, focus on deeper range of motion without pain and spinal flexion
WOD
4x For Time and Quality
10 BB RDL 135/95
20 Body weight drop lunges (total)
10 T2b