12.30.2020
Warm up
2 rounds
10 DB step ups
20 sit ups
30 banded good mornings
40 banded pull aparts
Mobility
3 sets
reach, roll and lift x 10 each side
bent over Y raises x 5/side
Strength
push press
4 sets of 8 @ 2X11 at 40-50%
At home use a single DB with 4-5 reps/arm
WOD
Interval Chipper
"Once Bitten"
For Time as 60sec on/30sec off
50 Burpee Box Jump Overs at 24''/20''
50/40 Cal Row
100 Wall Balls at 20#/14#