Sunday November 15, 2020

“There is no substitute for effort”

Primer: 3 Rounds
10 Single Leg Step ups Per side
10 DOuble KB Romanian DL
10 Glute Walk Outs 

Strength: 4 Sets
8 pendlay Row 
20 DB Floor Press

Rest 1-2 Minutes between sets

Bulletproof: 
50s Hanging
50M Single ARM DB Overhead Carry

WOD: 21-15-9
Cal Bike
Burpee Box Jump Over @ 24/20

10 Minute Time Cap 

Bulletproof Shoulders: 
21-15-9
Cal Bike 
Russian KB Swings @ 70/53