AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95)

PureFit:

AMRAP x 12 Min

15 Cal Row

12 Deadlifts

9 Burpees on Box

6 KB Push Press

Mobility WOD: 1)Posterior chain floss- wrap a band high around your hip and step forward to create tension.  Place banded leg slightly in front of free leg. Fold forward at hips keeping belly and back straight.  Keep chest in contact with thigh as much as possible. Place hands on the ground. Straighten banded leg as far as possible and drive hips up.  Floss by flexing/extending your knee while weight is in your heel. Do 30 reps each side.

2)Pec Smash - this will open up the chest to improve ROM for overhead movements(pull ups, push press, snatch, wall ball, etc).  Smash the pectoralis major muscle under the collar bone with a lacrosse ball while leaning into the rack. Work all tender pec tissue under the full length of the collar bone. Floss the tissue by moving the arm in all directions.  Spend 2 minutes a side.