Perform 50 unbroken FULL kettlebell swings, then 3 rounds NOT for time:
15 band pull-aparts with external rotation (palms up!)
15 band pull throughs
10 single arm kettlbell shoulder press with rotation
5 reps of a posterior capsule stretch on each arm (hold each rep about 5 seconds, try to go lower every rep)
Workout of the Day
AMRAP in 3 minutes:
10 deadlifts (155/108)
1 rope climb
Rest 1 minute between rounds
Pick a weight that challenges you, but you can hit for 10 reps unbroken on the shoulder-to-overhead fresh. However, should still be on the heavy side. No round should be broken up more than twice. If you can’t climb the rope, plan on 3 pull instead. Pick from where you left off each time the 3 minute round starts again.
Post your scores to.