wed, aug 14

warmup
30 single unders
30 banded high pull
10 thoracic spine extension
x2

oly work
*just where feet go- no movement
then
emotm for 5min
5 split press
*focus on locking down rib cage

wod
3 bench press (225/135)
30 double under
rest 1:1
x5

capacity
10 down to 1 pushups
*40 single unders after each round

finisher
30 banded tricep pushdown
30 band pull apart
x3