Bunz o' Steele

Warm-up:

  1. Row 150m
  2. 20m Walking Lunge
  3. Row 200m 
  4. 10 Spider Push-ups
  5. Row 250m
  6. 15 Push Jerks w/bar
  7. 10 Ring Muscle-ups or 15 Strict Pull-ups

Mobility:

Foam Rolling: Find the pain

Announcements:

Start feeling better during the week with some Yoga on Wednesdays at Justified at 7:30! 

Skills & Technique: (Click below for links to more info)

Lift of the Day:

3xAMRAP Push Press @ 85% of Shoulder Press 1RM
Re-rack or drop ends the set. 

Wod:

Bunz o' Steele 

10 Alternating Jumping Lunges 75/55lbs (bar on back)
5 Ring Dips

13 Minute AMRAP
Score rounds and reps.