Warm-up
Row 30s on 30s off x10 ramping up,
Dynamic mobility:
Walking knee grab,
Walking heel grab,
Dowel dislocates,
Beat swings
WOD
“FRAN”
21-15-9
Thrusters
Pull-ups
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge
3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4
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