11/15

L2


Warm up
2 Rounds
10 banded Good Morning
10 banded standing knee raise
10 Shoulder Taps

Skill
3 Rounds
10 Barbell Good Morning
10 Pike Pulse
1 min OH Plate Hold


WOD
For TIme
100 Abmat Situps
50 Cal Row
100 Superman Rocks
50 Cal Row

L1

10 min EMOM
Even 10 air squat + 5 push ups
Odd 30 second plank