WOD
Primer
2 Rounds
10 Banded Wall Slide Foam Roller https://bit.ly/36w3eCj
5 Dball Slams
5 Dball Jump Squats
Fitness
Strength
4-5 sets
6 Seated DB Press AHAP
10 Bent Over DB Fly, heavy and controlled
Conditioning
5 Rounds for Time (15 min cap):
6 Clean & Jerks (135/95)
8 Burpee Box Jumps (24/20)
Longevity
Strength
3 sets
10 Seated DB Press, medium weight
12 Band Pull-A-Parts
20 sec Hollow Hold
Conditioning
AMRAP in 11 Minutes:
8 DB Hang Clean & Push Press (35/20)
10 Burpee Over Stacked DBs