Warm up

Big 6 banded Shoulder strengtheners

15 per side rig hamstring moves

foam roll posterior chain

Foam roll posterior chain

DL…… fBack is still ached use blocks and do not go to the floor.

Strength

*Take 15 minutes to work to a heavy set of 3 and 2.

while waiting do 5 reps of the BIG 6 Shoulder mobility OR POSTERIOR CHAIN RELEASE

WOD #1

14 Minute amrap

100m farmers carry (50/35)

30 sit ups (straight leg) hold light weight plate and extend arms at the top

100m farmers carry (50/35)

15 dead lifts (205/145)

WOD #2

3RFT

800m run

21 toes to bar/ T2Rings/Tto dowel

30 alternating db snatches (50/35) or cleans