Tuesday August 6th

Warm up: 2 Rounds
30 sec bike or row
3 / side downward dog calf stretch
20 DU’s (scale: 10 big singles + 10 fast singles + 10 penguin claps)
2 reverse lunges / side
10 sec supinated grip active hang
1 wall walk
2 Rounds (1 with PVC, 1 with empty bar)
5 Presses
5 Push Presses
5 Split Jerks

Strength: 5 Push Presses + 1 Split Jerk
3 warm up sets @ approx 50%, 60%, 70% of push press max
3 working sets @ approx 80% of push press max

WOD: 12 mi cap
Buy in: 25 push ups + 25 sit ups
5 Rounds
30 DU’s
10 TTB
Cash out: 25 push ups + 25 sit ups

Accessory: Superset
A1) Incline chest fly x 12
A2) Triceps kickback x 12 / side
A3) Pec stretch 30 sec / side