| a) WARM UP:
3 Rounds
- 10 banded pull aparts
- 10 scap pull ups
- 10 beat swings
- 10 scap push ups
- 10 double unders (or attempts)
|
| b) STRENGTH:
4 Sets
- 5 Second Chin up Negatives
- 20 banded tricep extensions
- 30 banded pullaparts
|
| c) WOD:
3 Rounds:
- 10 Bench Press (P: 95/65, Rx: 135/95, Rx+: 155/105)
- 20 Hand Release Pushups (Rx+: ring pushups)
then
2 Rounds:
- 27/21 calories on rower
- 75 Double Unders
then
|
