-Warm Up-
2 rounds
5 lateral step ups
15 plate hops
10 eccentric lowers
5 bottom half burpees
20 sec supinated hang
5 ring rows
-Strength-
5 sets
8 bicep curls
5-10 second false grip bar hang
8 false grip ring rows(feet on box)
- control the eccentric
-WOD-
For time :
Burpee Box Overs
18-15-12-9
Sand Bag Cleans (over the shoulder)
6-5-4-3
