April 24, 2019

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

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