“I don’t care how much you warm up or stretch before class if you are sitting in a shitty position at work day after day, month after month. That adds up” – Dr Steve Sudell
A. 4 Rounds:
5 Push Press then
Max Effort Strict Pull Ups
B. AMRAP 10 – Ascending Ladder 1,1,1, 2,2,2 etc
Push Press @ 115/75
Russian KB Swings @ 70/44
Box jump @ 30/24
Warlock Weightlifting:
A. Power Snatch – 60%x1x5
B. Power Clean + Power Jerk – 60% x (1+1) x 5
C. 3 Sets: 10 Back Extension, 20 V-Ups, 10 Clam Shells /side