Release class tonight….see you all there..

WARM UP

• 5 bottom up push ups
• small ball chest release 
• 10 lying down kettle bell presses
• 10 side to side lunges 
• 10 Kettle bell shoulder presses
• foam roll quads and hamstring
• t spine release double peanut

review hang clean

STRENGTH

Incline Bench Press 5 5 5 5 5 tempo 2/2/2 or Spend 15 minutes building to a heavy complex of the following: Hang squat clean + Thruster

WOD

4 Rounds for Time: 10ps Front Rack deep side to side lunges AHAP/ MW 8 ps single leg bicep curls, keep elbow to the sides AHAP/MW 10 weighted burpees using bicep weights 4x bear crawls, backwards, try with cone on back ???? WHY NOT ?