Fri

Pre Warm-Up
3 Rounds
10 band pull apart
10 cuff isolation
10 HRPU
+
30 KBS
10 burpees

 

Warm-Up
Dynamic Shoulders

 

Strength
A1.) Weighted Strict Pull-Ups
5×6-8
A2.) Alternating DB Press
5×8-10

 

B1.) DB Curls
4×8-10
B2.) DB Lunge
4×6 to each leg

 

WOD
7 RFT – 18min cap
7 Power Clean
7 Thrusters
7 Bar Facing Burpees

 

Rx: 95/65
Scale: 75/55
Masters: 55/45

 

Cool Down
1.) 3min row & 3min erg
2) Foam roll t-spine and lats

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