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Warm-up
10 min Foam roll/Lax ball on shoulders,
2 Rounds: 7-way shoulder stretch,
Shoulder cricles with band,
Ankle stretch,
All-four hip rotations,
Dynamic soleus stretch,
Squat hip rotations
WOD
7 Rounds:
10 Swings L.
10 Swings R.
10 Push press L.
10 Push press R.
10 Overhead reverse lunges L.
10 Overhead reverse lunges R.

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March 24, 2023

5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking

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