MWOD:
1) Row 300m
2) Smash lats/subscap/armpit with lax ball x 2 mins/side
3) Band lat/tri stretch x 1 min/side
4) Couch stretch x 1 min/side
LIFT:
A1) Military- 6x5 @ 70%
A2) Strict chins- 6x2
WOD:
B)10 min AMRAP:
Plank Row x 5/arm
DB C+Press x10
Dubs x 15
C) Tabata Sit-Ups
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