08.11.202
Warm Up
2 rounds https://youtu.be/wRRsNQCRAwc
prone straight arm Y raises x 10reverse scap push ups x 10
banded bent over row hold x 30 seconds
reverse plank hold x 30 seconds
elbow plank to rotate open to side plank x 5/side
Strength
3 sets each
A1. DB high pulls x 8/side
A2. DB box step ups x 8/side with a 2 -3 second descend to the ground
B1. DB split stance Romanian deadlift x 8/side @3110
B2. DB gorilla rows x 8/side @2X02
WOD
"Free Agent"
15-12-9
push press 115/85 95/65 75/55 or use 2 DBs
box jump overs 24/20"
directly into..
15-12-9
deadlifts 225/155 185/125 135/95
burpees over the bar