Warm up

5 rounds

15 push ups

15 ring rows/inverted rows

10 band pull aparts

10 dips off box

5 swimmers

Strength

One arm rows

5×12 each arm

DB step ups

5×12 each leg

WOD

4 rft

20 pull ups

20 burpee bar hops

Leave a Reply

Fill in your details below or click an icon to log in:

Gravatar
WordPress.com Logo

You are commenting using your WordPress.com account. ( Log Out /  Change )

Google photo

You are commenting using your Google account. ( Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. ( Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. ( Log Out /  Change )

Cancel

Connecting to %s