Warm up
3 rds
10 total Samson stretch

5 swimmers
5 cat/cows
10 deck squats

Strength
Seated barbell strict press on a box
7×4

Between sets
10 band pull aparts

WOD
4 rft
10 burpee bar hops
15 shoulder to overhead
20 toes to bar

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s