WOD
Mobility
Calf Smash
Lat Foam Roll
Pec Stretch https://bit.ly/2SkwKoo
Primer
2 Rounds
5ea/side Tripod OH Reach https://bit.ly/2JHG7uw
10ea/side Thread the Needle
10 Z-Press
Strength
DB Push Press w/ 4 sec descent
6 sets of 8 building
Conditioning
Every 3 minutes for 5 Rounds:
21 Lateral Plate Hops
12 20ft Shuttle Run (15ft=1rep)
6 Deadlifts (65%)