WARM-UP:
4:00 Monostructural Movement
Then
3 Rounds
:20 Ipsilateral Dead Bug
10 Spiderman Crawl with Elbow Drop
:20 Hollow Hold
10 Glute Bridges
:30R/:30L Erector Stretch (https://youtu.be/N6wI5jewDw4)
STRENGTH:
3 Supersets
5 Close Grip Bench Press (same weight for all 3 sets)
15 Dynamic Push Ups
10 Wall Squats (to a ball for all)
*Rest 2:00 between sets.
WOD:
18 Min. AMRAP
15 Box Jumps (24”/20”)
12 Push Press (115/75)
9 Toes to Bar