Wednesday November 17, 2021

Warmup

2:00 Bike/Row

2 Rounds:

10/Arm SA KB Press

10 KB Pallof Press

10/Leg Lateral Box Step ups

10 Squat Jumps

Mobility

PNF External Shoulder Rotation :30/Side

Pigeon Pose on Box :30/Side

Skill/Strength

Bench Press 4x5

WOD

AMRAP 6:

25 shoulder to overhead

25 box jumps

25 Russian kb swings

Max cal row or bike in remaining time

3 rounds.  Rest 4 minutes between rounds.  Your score is the total cals accomplished.

Use the bike if one is available.

F:  db shoulder to overhead; light kb; reduce reps to 20

P1:  95/65; 55/35 kb

P2:  75/55; 35/25 kb

C:  115/75; 70/45 kb; box jump overs

Russian kb swings to go eye level, rather than overhead.