November 4, 2019

Warm up

5 rounds

3 Nordic curls

3 wall walks

30 second supinated hang

3 swimmers

3 ultimate stretch each leg

Strength

Single arm Z press

5×8 each side

Db pullover

5×8

Arm bar

5×5 each side

Wod

Amrap 9

10 hang squat cleans

10 calories

50 double unders

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