Warm up
10 deck squats
10 cossack squats
15 band pull aparts
5 rounds
Strength
Bent over row
5×8
Jefferson curls
5×2
Using DB or kB
Straight arm lat pulldown
5×12-15
WOD
Amrap 14
200m run
20 pull ups
200m run
20 pistols
Warm up
10 deck squats
10 cossack squats
15 band pull aparts
5 rounds
Strength
Bent over row
5×8
Jefferson curls
5×2
Using DB or kB
Straight arm lat pulldown
5×12-15
WOD
Amrap 14
200m run
20 pull ups
200m run
20 pistols