Mobility:
L-Ball - Lats, Chest
+
Static Chest
+
3 Rounds
10 Scap Push Ups
10 Band Pull Aparts
Warm Up: 3 Rounds
Bench Press x 5
Ring Row x 5
Hollow Hold x :10
Strength: Rotate Stations every minute for 4 rounds (16 minutes)
1 - Bench Press x 8-10,
2 - Ring Row x 8-10, pause at the top
3 - Hollow Hold (Rocks if possible) x 20 - 40 seconds
rest
WOD: For Time, 10 minute cap
25 Pull Ups, choose Chest to Bar, Regular, or Jumping
50 Goblet Squats , 53/35
25 Pull Ups