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

https://youtu.be/cqZF6xiKtKA


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#

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12.31.2020

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12.29.2020