1) Cardio 60 sec – Bike/Row/Run/Ski/Sled Option

2) Blackburns x 10 reps (SLOW)
https://www.youtube.com/watch?v=0x6pKQDUH5o

3) Single Arm Plank x 10-20 sec/side

4) Single Arm Wall Prayer Stretch x 30 sec/side
https://www.youtube.com/watch?v=IXnOMg4sT9U

OVERHEAD STRENGTH AND SKILL
Part I: 3 Sets: Press in Split x 5 reps @ RPE 6/10

45-75 sec rest between sets

Part II: Build to a 7/10 RPE.
3 Sets:
3 Push Press
1 Split Jerk (Pause for 1-2 seconds when you catch in the Split)

rest 90 sec between sets

WOD
Row 200 calories

**Perform 2 Thrusters 95/65# on the top of every minute

(Start the 200 cals on the rowing machine and complete the first set of thrusters at the 1:00 marker)

Cash Out (Squat, Day 2)
Back Squat:
10 reps – 60%
8 reps – 65%
8 reps – 70%
8 reps – 75%

Front Squat:
5 reps – 60%
5 reps – 65%
5 reps – 70%
5 reps – 70%

Recovery
1-2 SETS

1) Supine Bench Weighted Chest Opener x 1 min
2) Slow Shoulder Circles x 5/side
3) Wrist Extension Stretch x 30 sec
On all stretches. FOCUS, breathe deep, exhale slowly, and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot, relax deeply.

https://youtu.be/fGx6URbI99A
https://youtu.be/G_Lb60oZ8G4
https://youtu.be/RuQ126GJLHY