531 Press

Mobility Warm Up 10 each leg
Instep Lunge    
Reverse Lunge    
Bird Dog      
Glute Bridge    
Lateral Leg Raise    

Standing Press

Reps Weight  
5 65%  
5 75%  
5+ 85%  
3 x 5 @ 50%  
60 Dips    
30 Knee to Elbows  
15m prowler + 10 burpees x 4 break up the 3×5 press, dips, and knee to elbows as you see fit. I like to run through them as a circuit ( 5 press, 20 dips, 10 KTE)

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Mobility WOD


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