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Warm up
- 5 inch worm pushups with openers right and left
- 10 squats with 3 point contact, dowel
- 10 squats with naked bar
- lat release with ball
- upper trap release with ball
- 40 m run
STRENGTH Strict Handstand Push Ups/ knees on box and flutter kicks 5 x 5 Strict Pull Ups/ Bands or rings 5 x 5 WOD “Rowing Nancy” 5 Rounds for time: 500 meter Row or run 600 m to 16 ave and back/ 400 m row or 200 m run 15 Overhead Squats (95/65)/ MW Assseccory 3x
- 12 bicep curls
- 12 medial deltoid raises</strong