March 9, 2023

Warm up

1 minutes swimmers

30 sec sa hp each side

30 seconds band pull aparts

30 seconds sots press (front rack jerk grip)

2 rds

Skill/strength

Review chin up/dip

Then Emotm 16

3 ub chin ups

3 ub dips

Workout

Make it feel like the lower half…

Amrap 15

Infinity ladder

Db bosu bench each side

Db bosu row each side

Chin up (palms face you)

Dip