Friday

Pre Warm-Up

3 Rounds 

10 cuff isolation

10 bad pull apart

5 inchworms 

+

2 Rounds 

15 sit-ups 

20sec superman 

 

 

Warm-Up

Dynamic Shoulders 

 

 

Strength

A1.) Weighted Stick Dips 

5×6-8reps 

 

A2.) SHSPU 

5×6-8reps 

 

 

B1.) GHD Hip Extensions 

4×12-15reps 

*Add plate if needed 

 

B2.) Renegade Rows 

4x10reps 

 

 

WOD

“Heavy Grace”

For Time – 12min cap 

30 Clean & Jerk 

 

Rx: 205/135

Scale: 185/115

Masters: 155/105

 

 

Cool Down 

1.) 5min row 

2.) 3 Rounds 

10 pass through 

30sec foam roll t-spine 

Leave a Reply

Your email address will not be published. Required fields are marked *