Deload day

Soft tissue:

Ball roll:
Pecs
Tris
Infraspinatus
2 minute drill internal/external rotation
Calves
Peroneals

Mobility/warm up: 3 rounds:

10 Heidens
10 Seal jacks
10 Lateral high knees
10 Windmills
10 High knee tuck lunge to rotation
10 Spiderman push up

Work out of the Day:

A)  Bench Press
55% x 3, 65% x 3, 70% x 3

B)  Alternating reverse lunge
5-4-3-2-1
Rest 60 sec then repeat

C1)  Russian barbell twist
3 sets of 10

C2)  Low plank hold :30 sec
2 sets

Sport challenge (AFTER WOD): Max burpees in :30 sec

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