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TUESDAY 150623

Warm-up:

Row 500m

Crossover symmetry

10 push ups

10 pull-ups

10 GHD sit-ups

10 back extensions

3 wall walks
Strength:

Four sets of…

Seated Overhead Press with Dumbbells x 10-12 reps (2 sec descend)

Rest 45-60 seconds

Strict Supinated-Grip Pull-Ups x 8-10 reps

Rest 45-60 seconds

Bent-Over Barbell Rows x 6-8 reps

Rest 45-60 seconds

Band Pull-Aparts x 20 reps @ (2 sec release of tension)

Rest 45-60 seconds
WoD:

Complete as many reps as possible in 6 minutes of…

Dumbbell or KB Man-Makers

(Push-Up, Power Clean, Push Press)
Mobility:

Roll out lats on roller

Lax to shoulders and pecs

Roll thoracic spine on roller

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