Friday September 7th

I. Dynamic/Max Upper Body

Level 1
Push Press - 5 x 1 reps
Bent over Rows - 5 x 5 reps

Level 2
Banded Shoulder Press @ 50% - 12 x 2 reps
Work up to 1RM Push Press
Double KB High Pulls - 4 x 12
Reverse Flyes (Prone) - 3 x 15
Ring Dips - 3 x Max effort

II. WOD

3 rounds for time: 21 KB Swings - 2/1.5 pood, 15 Toes to Bar, 9 Thrusters - 135/95

Level 1 scale as needed.

III. Mobility

SMR Pecs and Lats
Static Lying Pec Stretch and Banded Lat Stretch