WU
-1’ Machine
-10 Air squat
-5 Inchworm to push ups
-10 Shoulder taps
-10 Ring rows
-5 Empty bar S2O
STRENGTH
A.
4x (Shoulder)
-10 Push press
-10 Push ups
-10 DB lateral side raises
-10 Weighted dips
B.
4x (Back)
-10 Bend Over Rows
-5 Chips ups
-6/6 DB Single bend over
-10 BB biceps curls
WOD
For time:
-50 KBS
-40 KB sumo DL high pull
-30 Pull ups
-20 CAL
-50 KBS
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