WOD Monday 04.15.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Partner T-Spine Opener x 30s/Each

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Inch Worm + Push Up x 5 reps
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 3 minutes
50 Skips
(R) Kneeling Press x 5 reps
No Push Up Burpees x 5 reps
(L) Kneeling Press x 5 reps

Technique & Review

2 rounds to Build to Workout Weights
10-20 Dbl-Unders
2 Burpees to Plate
4 KB Swings
6 KB or DB Push Press (3 reps/Arm)
– Rest 60 seconds b/t sets –

WOD

4 rounds for time:
10 Burpees to 45lb Plate
50 Dbl-Unders
15 KB Swings (24/16kg)
50 Dbl-Unders
20 Single Arm KB Push Press (10 reps/Arm) (24/16kg)
– Rest 2 minutes b/t rounds 2&3 –

*Pack
10 Burpees to 45lb Plate
35 Dbl-Unders
15 KB Swings (24/16kg)
35 Dbl-Unders
20 Single Arm DB Push Press (10 reps/Arm) (35/25lbs)
*Pup
10 Burpees
25 Dbl-Unders or 75 Skips
15 KB Swings (Scale as needed)
25 Dbl-Unders or 75 Skips
20 Single Arm DB Push Press (10 reps/Arm) (Scale as needed)