mobility:
shoulder mobility
Couch stretch
warmup:
3x:
200m run
20 air squats
:20 HS hold
20 plank shoukder taps
Skills:
Walking lunges: bracing, stability, general mechanics, then
2×10 in Overhead position
2×10 in front rack position
2×10 in Back rack position
Increase load accordingly
WOD:
2k Row for Time OR 1 mile AFAP or 100 AB Cals for Time