Activation
1a) Banded Lat Pull Downs 2×10
1b) RKC Plank 2x10s
Strength
2a) BB Floor Press
5RM, then 2×5 @ 80% of 5RM
-or-
2a) DB Floor Press 4×8-10
2b) 1-arm DB/KB Rows 3×10/ea
*If done early hit the rower at ~60% until others get done.
WOD
10 Min AMRAP:
10m Goblet Walking Lunge (use BW only if necessary)
10 KB Swings
10m Goblet Walking Lunge
10 Get-up Sit-ups (5/ea)
