Thursday August 19th

Warm-UP
3xs through:
20 Mountain Climbers
10 Banded Pull aparts
8 Downdog w/ alternating toe reach
6 Prone Snow Angels
Strength
4 Sets:
8-10 Arnold Press (Standing or seated)
5 Front to Lateral Raise Complex
10-12 90 Degree Lat Raise
10 Single Arm Reverse Fly (each arm)
Rest 1-2 mins between
* Front to Lateral Complex- front delt raise to lateral raise, down then up to lateral raise to front and down to start position
* Arnold press- AHAP, all other movements should be challenging but not super heavy
WOD
For Time:
50-40-30-20-10-20-30-40-50
DU’s/ Singles x 2
1-2-3-4-5-4-3-2-1
Wall Walks
* if unable to wall walk, alternating shoulder taps x 4
* 15 min cap

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