I am so proud to announce the arrival of Zander Bryant Haydock who was born Friday morning. He decided he couldn’t wait any longer and joined his beautiful family a little bit early. A huge congratulations to Jeff and Gina, he is so handsome.
Warm-up
500m row, then 2 rounds
10 SA thrusters w/KB – left then right
10 bootstrap stretches w/twists
10 tin soldiers
10 KBS
10 spidermen
Mobility
Squat mobility – spidermen, pigeon
Press prep – lax ball and banded shoulder mobility
Strength
Back Squat – 5×5; looking to hit heavier then last time
Shoulder Press – find a 3RM + 2×3@90%
Interval Work
500m rows w/2:00 rest between
x5
Accessory work
Ring work;
3×10-15 ring rows
3×5-10 ring dips
