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Things you need:

  • Weights
  • Stick

Warmup

Can Warm Up

  • Walk/jog
  • Lateral
  • Grapevine
  • SLS uex reach
  • SLS lex reach
  • Chest press
  • OH press

Mobility/Movement

  • Dead bug / PVC Uex Mobility

WOD

45”’ Slow/30” Face pull

  • OH press
  • Slider pull down
  • Tripod/plank serratus R
  • Tripod/plank serratus L
  • Row with ER
  • SL ER
  • SL ER uppercuts

Cooldown/Correctives

  • Static stretching

Mindset:

You don’t have to lift the heaviest weight. JUST LIFT.
You don’t have to run the fastest. JUST MOVE.
You don’t have to jump the highest. JUST RISE.
You don’t have to finish first. JUST FINISH.
You don’t have to be the best. JUST BE YOUR BEST.
3,2,1 GO