Warm up
4 rounds
10 pvc shoulder openers
100’ oh carry each arm
20 face pulls
20 triceps push downs
Strength
Single leg DB rdls
10-10-10-10-10 each leg
Nordic curls
5×3-5
Louie abs
5×10-15 add band tension
WOD
AMRAP 20
30 Russian swings
15 strict hspu
30 cals
15 hspu
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 