Thursday July 15, 2021

Warmup

2 Rounds:

1:00 Row/Bike

10  Alt. Cossack Squats

10 Ring Rows

10 Windmills

Mobility

Couch Stretch 1:00/Side

Banded Shoulder Distraction :30/Side

Skill/Strength

EMOM 10

6 strict presses (even minutes)

6 front-rack lunges (alternating r/l) (odd minutes)

WOD

AMRAP 16

15/12 cal row/bike/ski

25 situps

20 weighted (db or kb) stepups

30 wallball Russian twists

Use a different device for the cals in each subsequent round.  

Choose your own db/kb and wallball weight.

F/P1/P2/C:  as written