September 10, 2019

Warm up

5 minute full bodyflow

Then

3 rounds

100′ oh carry each arm

10 captain Morgan’s each side

10 Russian twists

5 compression squats

Strength

5 sets

20 gorilla rows each arm

15 straight arm lat pulldown

8 DB pullovers

WOD

3 rounds

60 double unders

30 wallballs

15 Russian swings