11-14-2019

 

 

Warm-up

2x

250m Row

Then 30 sec each

Arm Circles (15sec Fwd/15sec Bkwd)

3D Leg Swings (Fwd/Bkwd/Inside to Outside)

Elbow to Hand Plank

Mountain Climbers

Kip Swings

Mobility

PVC

Skill

T2B Progression (5 reps of each x 2)

Knee ups

Knee ups w/ leg kick

T2B

*Scale: Lying Toes to Rig

WOD

3 RFT

10 T2B

20 KB Goblet Squats (53/35)

30 Alternating Single Arm Russian KB Swings (53/35)

Time Cap: 12 min

Cooldown

2 min (es) Barbell Anterior Shoulder Shear