Tuesday, December 29th

Warm-up/5Min AMRAP
20 Jumping Jacks
10 Seated Banded Row
10 Scapular Push Ups
5 Bird Dogs (each side)
Strength
3-4 Rounds
12 Single Arm DB Bent Over Row (each arm)
15 Bent Over DB Reverse Fly
Max Set Ring Rows (should be getting around 15 or more)
Rest 1-2 mins
WOD
12 Min AMRAP:
20 Double DB Snatch (40/25)
40 DU’s/ 80 Single
20 Double Db Clean (40/25)
40 DU’s/ 80 Singles
 
 

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