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Friday 28, July

Warm Up

Shoulder Mobility with Bands on the rig

Wrist Mobility with bar on the rig

Leg flossing on rig

2 Rounds

10 Scapula Pull Ups

10 Front Squats with Bar (45/35)

10 Ring Rows

 

A) “Fran”

10 Minute time cap

21-15-9

Thruster 95/65

Pull Ups

 

B) Midline

3 Rounds

Plank 1:00

Side L :30

Side R :30

Rest 1:00



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