Warm Up: – 2 rounds NFT
10 kb/db swings
10 sampson stretches (hold 6 sec each)
10 T2B
10 box jumps
Strength: – Shoulder Press: 10-8-6-4-2
Start at 30% bodyweight (scale: 20-25%)
Add 15% of each lift to next set
Upon completion of all sets, start over +10lbs
Repeat until failure on a set
(>2 sets: complete 25 dips)
WOD: – WOD #1: 10 rounds for time:
5 pullups
5 pushups
REST 3 min
WOD #2: 5 rounds for time:
10 SL situps
10 back extensions
