16 Oct SUNDAY, OCTOBER 17TH

A. Mobility

-Lat foam rollx 90 sec per side

-OH banded distraction

-Banded lat pull-down

-Banded rocking spider lunge x10 each leg

B. Skill/ technique

Every 2 min- 3 sets @ light:

3 BTN Push Press + 2 

Pressing SN Bal + 1 SN Bal

C. WOD/Strength:

Every 2 min x 9 sets

OHS 

5-5-5-3-3-3-1-1-1

Building up to find a heavy 1 rep

D. Finisher:

Lat foam rollx 4 min per side

Couch stretch x 90 sec per side

PEEK into the WEEK…

Monday- push dominant

Tues- pull dominant