Monday

Pre Warm-Up

3 Rounds 

10 Brad Pull Apart 

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

4 Inch Worms 

8cal on AB 

 

Warm-Up

Dynamic Shoulders 

Bench Press Prep 

 

Strength

A.) 5 Sets 

7 Bench Press 

14 Hip Extension With 25/10lb 

 

B.) Nate Prep 

 

WOD

“NATE”

20min AMRAP 

2 Ring MU 

4 HSPU

8 KBS @ 70/53

 

Cool Down 

1.) 7min Row – moderate 

2.) 3min Pike 

3.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

2018-12-03T00:37:24+00:00December 3rd, 2018|WOD|