"Elizabeth" 21-15-9 reps of: Clean 135/95 pounds Ring dips
PureFit:
AMRAP 15:
10 Med Ball Clean
10 Burpees
200 M Run/Walk/Row
MWOD:
Banded Bully - Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back(ensure shoulder is externally rotated at all times during stretch. If shoulder falls forward, remove tension from band and start over), place arm behind back at waist height. Lean forward and allow band to pull shoulder into the back of the shoulder socket. Hunt around for stiffness and floss. Repeat on other side.
Bonesaw calf smash with lacrosse ball - while kneeling, place an ankle up on a foam roller. Place a lacrosse ball in the meat of that calf. Sit down on the lacrosse ball. Smash the tissue left, right, up and down the length of the calf. 2 minutes per leg.
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