WARMUP:
3:00 Monostructural Movement
2 Rounds:
:20 Ipsilateral Dead Bugs
3R/3L 5 Sec Side Plank Hold Hip Drop
15 Glute Bridges
:20R / :20L Captain Morgans
5 Banded Squats
STRENGTH/SKILL:
Tabata
Round 1:
Ring Rows
Lateral Box Step Overs (unweighted, move fast)
Round 2:
Bent Over Rows (1/2 body weight or just under)
Alternating Bicep Curls (AHAP but allowing for palms to face out)
WOD:
18 Min AMRAP
10 OHS (95/65)
5 Pull Ups
10 Push Ups
15 Sit Ups
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