Skill work: Forward rolls, achieve 7 for quality
WOD: For time:
120 KB swings (53/35 lbs)
*EMOM do 5 burpees
Post WOD mobility: Forearm smash with a lacrosse ball then, wrist flexion and extension stretches, 1 minutes each, each side.
11:00 am/6:30 pm Strength class: Dynamic Lower
Lift: Back squats: 12 x 2: 50% bar, 25% chain
6:30 pm Movement and Mobility class: Thoracic spine and shoulder complex mobility