Let’s start it right!

Soft tissue:

Ball roll:
Pecs
Tri
Glutes

Mobility:/ 2 Rounds:

10 side lying rotation
10 spiderman walk with rotation
10 wall ankle MOB
10 mo money

Warm up:

300 m row damper 7 (32 SPM)

2 rounds:

10 push ups
10 push balls
10 squats
10 v-ups
10 ring dips

Work out of the Day:

A)  Bench press
90% x 3, 92% x 3, 95% x 2

B)  DB floor press
2 sets 30 sec drill
* 2 minutes between sets

C)  Bentover barbell row
3 sets 6-8 reps

    THEN…
21-15-9 reps for time of:

DB thrusters
Box jumps