Strength:

“CrossFit Total” plus Bench Press

Back Squat 1-1-1

Shoulder Press 1-1-1

Deadlift 1-1-1

…plus

Bench Press 1-1-1

 

For Max Load

 

 

Flexibility:

Forward Fold with Twist – 1:00

Low Lunge Twist – 1:00

Lying Hip Capsule – 1:00

 

2 rounds for quality

 

 

Post max loads and experiences to comments