06.18.2020
Warm Up
3 sets
8 half kneeling band pull aparts/knee
12 lateral box step overs
30 second quadruped shoulder taps
Strength Set
3 sets
A. seated DB press x 8-10 reps @ 3021
B. Cossack squats x 16-20 reps @ 30x1 - option to add weight in goblet position
C. chainsaw rows x 8-10 reps @20x2
WOD
"Black Dog"
part one
5-4-3-2-1
Turkish Get ups
100m sprint after each set
Rest 2:00
part two
2-4-6-8-10
power cleans 135/95 115/75 95/65
5 reps get ups after each set