Warmup

5 rounds

10 band pull aparts

3 compression squats

10 cossack squats

3 four part squat

Strength

5×5 windmills

5×5 kb arm bars

5×3 kb get up sit ups

WOD

Amrap 12

10 toes to bar

10 hang squat cleans

50 double unders

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