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Tuesday 11.14.17 Posted by admin on November 13, 2017 • No comments

A. Warmup:
400m run + Quick DROM
1:00 Banded shoulder distration, each side
2 x 1:00 Back Pack Stretch
50 Banded Pull aparts
then,
3 sets of:
5 Ring Rows
7 Pushups
9 Good mornings, empty bar

B. “Nate”
AMRAP in 20:00
2 MU’s
4 HSPU
8 KB Swings, 70/53

C. Cooldown:
3 x 10 each
front raise, lateral raise, one arm DB Rows

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