August 12, 2020

***classes at veterans memorial @600 and Erie basin marina by observation deck @1200/530***

Warm up
4 RDS
15 band pull aparts
5 swimmers
10 SA high pulls each arm
10 lunge and reach total

WOD
10-1 burpee over DB
1-10 hspu
After each set of “11” perform
10 goblet squats with DB
Cap is 13 minutes

HSPU
-feet on bench
-knees on bench
-feet on ground
-push up
-seated db press

Post workout strength

Hip flexor Passive range lift offs
5×10 on each side from straddle

Z press
5×10 each side

Oh tricep extension
5×10