WARMUP:
3:00 Monostructural Movement
10 Min AMRAP
10 4 Way Dead Bugs
8 Alt. Knee Hug to Lunge Twist
10R/10L Single Arm Lat. Shoulder Raise w. 5#
:20 L-Sit Hold
10 Burpees w/ focus on hip snap
STRENGTH/SKILL:
Performance Sport
3 Super Sets
10R/10L One-Arm Barbell Row
https://youtu.be/F7eg1Whul_4
5 Weighted False Grip Pull Ups + 5 Strict C2B or Pull Ups
Functional Athlete
3 Super Sets
10R/10L One-Arm Barbell Row
https://youtu.be/F7eg1Whul_4
3-5 Weighted Pull Ups or Weighted Supine Ring Rows + 3-5 Strict Pull Ups or 3 Negatives
WOD:
Performance Sport
5 Rounds
21/15 Cal Row
10 Thrusters (115/80)
Functional Athlete
5 Rounds
21/15 Cal Row
10 Thrusters (95/65)