Warm Up:
Short lap or 500m Row
Then 4:00 min Tabata alternate V-Ups Arch to hollow (kip off bar)


Mob: 
90 sec/side Shoulder Rotation Smash and Floss w/LAX
(supine, place LAX ball above the the insertion of your lat near your armpit, smash and floss)

Skill/ Strength: 
3 Rounds
8-10 (tempo)Supine Rows @40X1 8-10
Single Arm DumbBell Press
5-10(tempo) Strict Pull Ups @30X1
5 candle sticks

WOD: 
2 RFT
Row 500m
40 Push Ups
20 TTB/K2E
Rest 5 min between sets

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