*******

Mindset:

“If there is no struggle, there is no progress.”
–Frederick Douglas

*******

Nutrition:

Manganese helps the body form connective tissue and healthy bones. Dark leafy greens are loaded with manganese! Spinach, kale, mustard greens…..

*******

Movement:

A. MWOD:
Crossover Activation Row (8 reps, 2 sec pause at end range)
Crossover Activation Reverse Fly (8 reps, 2 sec pause at end range)
Crossover Activation Pull Down (8 reps, 2 sec pause at end range)
Lat stretch/ pec stretch

B. Skill:
3 rounds:
5 fat bar pull ups
5 towel pull ups

C. WOD:
10 rounds:
5 Pull Ups
10 Hang Power Snatch (75/55)
RX+= unbroken PU and HPS

*******

Recovery:

Crossover Recovery Row (10 reps, 6 sec negative)
Crossover Recovery Reverse Fly (10 reps, 6 sec negative)
Crossover Recovery Pull Down (10 reps, 6 sec negative)
Lat smash/ pec smash