July 19, 2017

Warm Up-

2 Minute Jump Rope Singles

3 RNFT:

3 Strict Pull Ups/Ring Rows

9 Wall Squats

12 Sit Ups

:20/side Banded Front Rack Stretch

 

Strength-

Every 90 Seconds (Alternating Movements each 90 sec):

10-8-6-4-2 Reps Push Press

10/side Dumbbell Bent Over Rows (Heavy as possible)

*Start Push Press at roughly 50-60%, & build across

 

WOD-

50 Double Unders/ 100 Single Skips

25 Wall Balls 20/14

10 Handstand Push Ups (Adv=Strict)

4 RFT

RX, & ADV= each Movement done Unbroken!!

 

 

Leave A Comment

5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282