WARM UP
Coach Stretch
Shoulder Mobility
5 AMRAP
8 PVC OH Squat
8 Bird Dogs
5L/R DB Push Press
5 Supinated Ring Row
30s Bike/Row
Skill / Strength
4 sets
8 Pendlay Row
3/1/0/1
Superset:
8-10 Ring Dips or Box/Bench Dips
WOD
6 RDS
12/9 cal Bike or 14/12 Row
5 SA DB CnJ
5 SA DB OHS
5 SA DB Lunge (Rack or Shoulder position)
Rx: 53/35#
TC: 18 Mins
goal is to complete the entire round w/ 1 arm
Post WOD Accessory:
50 Plank Marches
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