July 23, 2019

Warm up

5 rounds

3 Cuban press

3 swimmers

3 prone press

15 band pull aparts

Strength

One arm dB Z press

Windmill

Pendlay row

Bent over lateral raise

6 sets of 5-8

Wod

Amrap 15

20 hspu

100 m walking lunge

20 toes to bar

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