January 14, 2020

Warm up

3 minutes

Kettlebell calf smash on each leg

Then

70′ walking hamstring

70′ walking hip flexor

70′ lunge and reach

Then

3 RDS

90 seconds supinated hang

10 ring rows

15 band pull aparts

Strength

Seated DB Z press

5×5

Windmill

5×4 each side

TGU situps

5×3 each side

WOD

Amrap 11

10 strict press

10 single arm single leg v ups

10 push ups