Monday

Pre Warm-Up

3 Rounds 

10 band pull apart

10 band row 

10 cuff isolation 

+

30 KBS

 

Warm-Up

Dynamic Shoulders 

 

Strength
A.) Push Press 

8×6 

 

WOD

3 RFT – 25min cap

Run 800m

4 Rope Climbs 

12 DB Burpee Man Makers 

 

Cool Down 

1.) 5mi ski erg

2.) 3 Rounds 

10 pass thru 

30sec foam roll t-spine 

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