A. WL:
Bench Press – 20 minutes to 3 x 20 (cannot RE-RACK before finishing 20 reps)
B. MWOD:
Bilateral Internal Rotation Mobilization
C. WOD:
9min Ascending Ladder –
3 DB Step-Ups
3 DB Hang Squat Cleans
6 DB Step-Ups
6 DB Hang Squat Cleans
9 DB Step-Ups
9 DB Hang Squat Cleans
12
12
15
15
…continue going up by 3 reps on each movement, each round.
D. Post-WOD Recovery:
Calf Smash
