Tuesday! Happy Halloween

cori and jacob.png

Warm-up:

200m Run

40 Fire Hydrants

3 rounds of:

10 External rotation with plate

10 Internal rotation with band

200 m Run

Stretch:  

Skill:

Pull-up/ Ring Rows

*1 RM weighted pull-up (as heavy as possible)   or max effort Pull-ups/ Ring Rows

Heavy SandBag Carry for distance (1 time max distance)

AMRAP 20’

3-6-9-12-15-18...etc

Deadlift 50% of 1RM

HSPU  Sc:  DB Press