MOBILITY
Banded Triceps Stretch – 1:00/side
1. Frog Stretch -1:00
3. Bottom Squat Hold – 1:00
ACTIVATION
3 Rounds for Quality:
1:00 Row
30′ Duck Walk
30′ Bear Crawl
10 Down Dog to Push-up
1 pausing oh squat 10 sec (increasing )
WOD
“Grimace”
21-15-9:
Overhead Squats (95 / 65 lb)
Toes to Bar
Directly into…
15-12-9
Thrusters (95 / 65 lb)
CTB Pull-Ups
Strength Stamina
5 Rounds:
5 Deadlifts (75%) of 1RM Deadlift
5 Bench Press (75%) of 1RM Bench Press- or
FLOOR PRESS
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