Mobility tonight

Warm up 

• release pecs, shoulders
• pec stretch 
• 5 tempo push ups 3/0/1
• 10 late retractions on rig
• 10 banded pushes 
• banded corner and ankle release 

STRENTGH

Incline BENCH  10 6 3 2 3 6 10  Alternate with 2x 10 hold lunge hops right and left

AMRAP 20  minutes

Start with a 200m Run then 200m Run every 5 minutes. 2 Rope Climbs 10 Box weighted box step ups 20″/24″  20 Alternating KB Snatches 1.5/2p Scaled 10 Ring Rows/4 lying down rope climbs or hangs for 20 sec  10 Box no weighted box step ups 20″ 20 Alternating DB Snatches @ manageable weight