Thursday, December 5th

Warm-up/5Min AMRAP
20 Mountain Climbers
15 Banded Upright Row
10 Banded Pull Aparts
5 Bird dogs (ea side)
Strength
4xs through superset:
8 DB Arnold Press
8 Lat to Front Raise Complex
10 90 Degree Lat Raise
10 Single Arm Reverse Fly (ea arm)
*Rest: 30 between exercises
WOD
8 min Emom:
Even: 15/12 Cals on Rower
Odd: 20 Ball Slams (20/14)
Then
8 min Emom:
Even: 15 KB Swings (70/53)
Odd: 50 Russian Twists (35/25) (use dumbbell or kb)