Tuesday 10/9

Mobility:  5 Minutes on Roller or L-Ball

Warm Up: 6 Minutes

5 Push Ups

5 Ring Rows 

5 Air Squats

Strength: Rotate every 2 minutes for 3 sets 

1 - Strict Shoulder Press x 8

2 - Strict Pull Ups x 8-12, on rings if possible 

3 - Heavy Goblet Squats x 12

WOD: 3 Sets, Score Slowest

Every 5 minutes 

Row 500m

Cool Down: 

Couch Stretch

+

GROUP BREAKDOWN