Thursday, September 17th

Warm-up 3x
10 Jumping Spider Lunges
10 Banded Bicep curls (light)
10 Sit-ups
Strength
Part A: 3x
10-12 Supinated Grip Single Arm DB Row
10-12 Supine Inverted Rows (Bar on Rack)(Overhand)
20 Plank Walks
Rest 1 min between sets
Part B: 3 Sets of 21s: (palms up)
7 Bottom Up Half Curls
7 Top Down Half Curls
7 Bicep Curls
WOD
4 Rounds For Time:
400m Run
21 KBS (53/35)
12 HSPU
(20Min Cap)
 

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