Tuesday January 10, 2022

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10 Diagonal Pull Aparts

10 Ext. Rotation Pull Aparts

10 Scapular Pushups

10 Mountain Climbers

10 Glute Bridges

10 Plank Pull Throughs (10# plate)

20 Plate Hops

Mobility

Banded Shoulder Distraction :30/Side

Calf Stretch :30/Side

Skill/Strength

Bench Press

3x8

WOD

AMRAP 18:

9 pullups

15 double unders

12 pushups

20 double unders

15 situps

25 double unders

Cap of 6 rounds.  If you get 6, write your time on the board.

F:  ring rows; box pushups; single unders

P1:  as written

P2:  DU reps 10/15/20

C:  6 bar muscle ups; 9 handstand pushups; 12 GHD situps; unbroken DU