Monday, October 26
WOD
Warm-up:
10 Spiderman lunge
10 T-spine opener
10 Bird dog
10 Step up
12 Bent over row
20 Shuffle splits
10 Cossack squat
5 Pullup or ring row
WOD:
Every 2 minute for 10 minutes (5 Rounds)
3-7 Strict pullup
10-14 Single DB box step-ups (24/20″, 50/35#)
then
5 Rounds for time of:
Strict pullup
Single DB box step-up
*Choose same volume as above. *10 minute cap.
Home WOD/Zoom:
Same as above:
Sub 8-12 Renegade row for strict pullup
Mobility:
1:00 Archer in couch stretch
