Fri – Dec 15th

Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 cuff isolation
+
30 KBS

 

Warm-Up
Dynamic Shoulders

 

Strength
A.) OT2min x5
4 PP + 2 PJ + 6 Pendlay Row

 

B.) OT2min x5
1 PC + 1 PC From Below Knee + 1 HPC + 1 FS

 

WOD
15min AMRAP
“Cindy” w/ a vest
5 Pull-Ups
10 Push-Ups
15 Squats

 

Cool Down
1.) 5min row
2.) 3 rounds
10 pass thru
30sec foam roll t-spine

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