30sec Easy Row or Bike
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike
B1. Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
B2. Banded PNF lat stretch 30 sec per side
3 Attempts per movement to find 1RM
Back Squat 1RM
Shoulder Press 1RM
Score: Total Weight
Back Squat 3-3-3
Shoulder Press 3-3-3
WOD is an extra today
Back squat: Brace the core, spread the floor to create concentric speed or even eccentric control, Shoulders and hips rise at the same rate, Push the world away to create acceleration.
Press: Brace the core, Elbows just ahead of the bar, upper back tension, lock in the quads and the glutes.
Deadlift: Brace the core, Speed begins with tension, Lockout the quads/glutes with speed, push the world away.
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