November 21, 2019

Warm up

5 scales each leg

20 inverted shoulder taps

3-5 strict pull ups

20 dead bugs

3 rounds

Db Z press

7×5 each arm

Between sets

Perform 5 hip flexor liftoffs on each leg over a dumbbell from the straddle position

Wod

Churn and burn

21-15-9

Sumo deadlift high pull

Burpee bar hop