Tuesday, August 13th, 2019

Burn

Phase 1: 3 Rds

 10 Banded External Rotations *ea arm

10 Banded Internal Rotations *ea arm

*rest 30sec

10 BB Wide Grip Bent Over Row

20 Plank Shoulder Taps

 

Phase 2:  10min EMOM

1)     4 Push Press

2)     4 Strict Pull Ups

 

Phase 3:  For Time (20min cap)

1km Run 

50 KB Swings 1.5/1

40  SA OH Alt Lunges 1.5/1

30 T2B

20 Weighted Step Ups 25/15

10 Strict Pull Ups

400m Run

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