Crossover symmetry activation protocol
Then:
Row 500 m
Every 2 for 10
5 strict press (light and build)
B.
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
Rest 2-3 minutes
(deadstop on every rep)
WOD
Every 3 minutes, for 18 minutes, complete:
Toes-to-Bar x 10 reps
24/20″ Box Jumps x 15 reps
Double-Unders x 30 reps