May 13, 2019

Warm up

5 rounds

1 minute cat/cow

1 minute supinated hang

3 Jefferson curls

Strength

Front rack lunges from floor

5×5 each leg alternating feet every rep

Between sets

20 banded ham curls

15 band pull aparts

Wod

Amrap 16

30 burpee box overs

30 hspu

30 hang cleans