Warm-up 22-16-12 Mountain Climbers Shoulder Taps Banded Dislocates
Hollow Rocks Strength 3 Rounds: 8 Ring Dips 10 Supine Row (Rings or Barbell on rack) 12 Upright Row (Barbell or DBs) 14 Push up w/ Pull Across *Rest 1-2 mins between sets WOD 3 Rounds: 1:00 DU’s/ Singles 1:00 KB Swings (53/35) 1:00 HRPU 1:00 Rest *12 mins *Score is total reps for all three movements.
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