November 6, 2018

Warm up

3 rounds

20 Cossack squats

20 deadbugs

3 rds

5 kB windmills

5 kB arm bars

5 kB get up sit ups

Strength

Single arm dB ohs

5-5-5-5-5-5-5

Each side

Between sets

15-20 band pull aparts

Wod

Amrap 16

10 dB ohs L

10 burpees over dB

10 dB ohs R

10 one arm dB rows

Leave a Reply

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

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 )

Connecting to %s