Single arm movements

5 Rounds for Time
Run 200m
10 Pull-Ups
10 Goblet Lunges 
10 Kb Single Arm Push Press (5x Right Arm 5x Left Arm)

Note: Range of motion, stays organized and transfers the energy from core to extremity.

Single arm movements are a great way to increase strength and mid-line stability.  If you haven't attempted to go heavy during some of the barbell movements and feel that range of motion has been a limiting factor, then Kb's are a great way to increase strength while you wait/work on your flexibility. Today, everyone should have the goal to go heavy and full ROM. (Range Of Motion) 

Many of us have a problem with going heavy on a barbell push press without over extending our backs. We are told to get our heads through the window and reach full extension. Getting our heads all the way through the window on a barbell often meets with shoulder mobility issues.  Using these single arm movements can help build confidence and strength while you battle these issues.  

Today, make it a goal to get full ROM while going heavy.  Full lock out at the top of the single arm push press and no rep yourself if you don't feel you have gotten your ear completely in front of your arm at the peak of the lift.  Stay tight and organized upon the return to the rack position and wait for your hips to fully lock out before sending your KB upward.