Warm up

4 rounds

90 second supinated hang

5 wall walks

10 tiger sit downs

20 alternating knee touches

Strength

Windmill

Z press

6×3

Ring row

6×15

Wod

3 RFT

10 front squats

30 calories

5 shoulder to overhead

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 )

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