-Warm Up-
4 minute bike/Row/ski
2 rounds
:15 supinated Hang
10 thoracic Squat openers
8 pallof lunges (4 each side )
6 eccentric ankle dorsiflexion
30 singles
-Strength-
3-4 sets
12 dips (weighted)
8 supinated bent over rows
20-30 banded tricep extensions
:15 side plank hold (each side)
-WoD-
AmRaP 5
50 doubles
10 burpees
Rest 3
AmRaP 5
50 doubles
10 burpees
