-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