July 9, 2020

please bring a mat and a dumbell or very light barbell

Warmup
4 RDS
10 single arm high pus each arm
5 swimmers
30 shoulder taps
20 tiger sit downs

Strength
21 gun salute
3 sets
7 reps from extension to halfway
7 reps from halfway to all the way up
7 full ROM reps

Try to focus on the elbows staying locked in and not moving

Rest 3 minutes between sets

WOD
5 rft
20 one arm rows L
20 One arm floor press L
20 goblet squats
20 one arm rows R
20 one arm floor press R
20 goblet squats

Cap is 16 minutes