GROUP PREP
1 min Ski
1 min Row
1 min Bike
5 inchworms w/ Push-up
10 PVC Hip Hinge
10 PVC Rotation
10 PVC Hip Hinge
then..
5 KB DL
5 KB Russian Swings
5 KB Rows
STRENGTH
DB Floor Press
5×5
DB Bent Row
5×5 (each arm)
WOD
25-20-15-10-5
Push-ups (Fit: Push-ups on a low racked barbell)
5-10-15-20-25
Russian KB Swings (70/53) (Fit 53/35)
MOBILITY
Lax Pec Smash, Traps and shoulders
