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starts tomorrow at 11:00 am just after the wod!

Warm up

• PNF hip release, standing bring knee up and push down for 5 sec do 3x
• 10 ps walking lunges to toes
• 10 ps banded pulls 
• 10 scapula retractions, in push up pos.
• 2x crab walks
• 2x bear crawl
• 2 cartwheels each arm 

Strength Tempo 1/0/3

Bicep curls 5 5 5 5 5

Ring Dips 5 5 5 5 5/ matador or box

Renegade rows 5 5 5 5 5 ps.

 

AMRAP in 20 minutes:

5/5 Front Rack Lunges, back foot on small box (95/65)MW
15 Push Jerks (95/65) no split MW
20 Kettlebell (70/53)MW
1  Rope Climb (12’)2 Lying climbs or 20 sec hold
*If the barbell is dropped, perform 10 Burpees…..once form breaks you will have to drop bar!