See you tonight for mobility

Warm up

• PNF hip release, standing bring knee up and push down for 5 sec do 3x
• 10 ps walking lunges to toes
• 10 ps banded pulls 
• 10 scapula retractions, in push up pos.
• 2x crab walks
• 2x bear crawl
• 2 cartwheels each arm 

Strength Tempo 3/0/1

Bicep curls 5 5 5 5 5  Ring Dips 5 5 5 5 5/ matador or box

AMRAP in 20 minutes:

5/5 Front Rack Lunges (95/65)MW 15 Push Jerks (95/65) no split MW  20 Kettlebell (70/53)MW  1  Rope Climb (12′)2 Lying climbs or 20 sec hold *If the barbell is dropped, perform 10 Burpees