Warm up:
15 bar facing nose breathing burpees x 1 minute
11 bar facing nose breathing burpees x 9 minutes
Mobilize
A) 18 min EMOM
1: 6 double-kb push press
2: 4 free standing hspu
3: 2 back tuck or 2 front flip
This is meant to stretch you. Many of us will need to scale. For front/back flip you have got to pinpoint why you can’t do one and scale in a way that works on that. Be safe. Use a spotter.
B) class
C) 5 rounds
5 bench press 225/135
10 dball over the shoulder 100/70
D)up to one hour of weakness
Accessory
3×8-10 ghr
3×8-10 single leg glute bride
3×8-10 single arm db press.
3×60′ hsw