Friday Nov. 6, 2020

Warm Up
Mobility: Banded Shoulder Distraction 1:00/Side 

10 Banded pull-up Aparts
10 Hollow Body Swings
10 Cossack Squats
8/arm Single Arm, Straight Leg Weighted Sit-up https://www.youtube.com/watch?v=jxUJjQi0zAc 

Strength
Front Squat:
Establish an 5RM, then….
3 x 4 at 85% (rest 2:00 between sets) 

WOD
Ascending ladder for 12:00*
3 Shoulder to Overhead
3 Toes 2 Bar
3 Cals Bike/Row/Ski 

*Increase by 3 reps each round 

F: DB S2OH; Hanging Knee Raises
P1: 95/65
P2: 75/55
C:  115/75 

Post-WOD Cooldown/Mobility (optional)
Deltoid Smash 1:00/Side
Child’s Pose 2:00