MITTWOCH

September 27, 2017

A.

3 sets of:

30 sec anti rotational hold /side partner swinging  band

10 slow and controlled Scapula Push-ups

B.

5 sets of:

6-8 Single Arm Push ups / side @2111

immediately followed by max reps Ring Row / Strict Pull up @2111

C.

15 min Amrap of:

15 m Sandbag Carry 

10 Suitcase KB Deadlift (Single Arm and switch arms each round)

5 static Dips

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