warm up
- 5 cat cows
- 10 per side kneeling opposite band pulls
- 10 per side kneeling elbow openers
- 100 m walk .. pinch carry weight plate
- 2 min rig squat
- ankle release and hip floss
Strength
4 rounds for quality:
5 TEMPO BENCH PREWW 5/0/5
8ps DBELL dumbbell curtsy lunge AHAP
100ft pinch carry ..weight plate
8 min EMOM: PICK 2
WOD 1
1) 6-12 toes to bar/ rings or floor with dowel
2) 6-12 strict ring dip/ banded or bench
WOD 2
21-15-9
Dbell cleans (35/25lb).
burpee over 1 db
WOD 3
9 6 3
Dbell manmakers-
3x lateral jumps over 1 db
*One manmaker is one renegade row pushup + db cluster