Thursday, August 27th

Warm-up 3x
:30 High Knees
10 Alternating Shoulder Taps
8 Strict Press
6 Hollow Rocks
Strength
Every 2 mins for 6 mins:
10-12 Supinated DB Bent over row
10-12 DB Skull Crushers
Every 2 mins for 6 mins:
10-12 Alternating Hammer Curls
10-12 Standing OH DB Tricep Extension
Every 2 mins for 6 mins:
10-12 DB Bicep Curls
10-12 DB Single Arm Tricep Kickbacks (each arm)
*try to chose a set of DBs for all Bicep
movements and one set for tricep movements and limit to 2 sets of DBs.
WOD
For Time: *15 min cap
30 Lying Leg Raises to Bar
30 S2OH (75/55)
60 Push Ups
30 S2OH
30 Lying Leg Raises to Bar