Tuesday, November 10th, 2020

Warm Up

2 minutes

Skipping Practice

3 Rounds

10 x Scapula Pushups
5 x Two Dogs

Then

3 Rounds

20 x Band Pull Aparts
30 seconds Medicine Ball Crush
30 seconds Medicine Ball Push Outs

Strength

Super Set

A1) Supported Bent Over Row (with Bench)
4 x 8 each side (working set)

A2) Single Arm Banded Pull (good morning stance)
4 x 10 each side

WOD

AMRAP 12

5 Cal Sprint
9 Wall Balls
21 Double Unders
9 Pull Ups