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Mindset:
“If there is no struggle, there is no progress.”
–Frederick Douglas
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Nutrition:
Manganese helps the body form connective tissue and healthy bones. Dark leafy greens are loaded with manganese! Spinach, kale, mustard greens…..
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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
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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
