03.23.17

Warm Up:2:00-3:00 biking or rowing then...

Three sets of: T-Spine Pulse x 8 reps place foam roller under shoulder blades and grab rig low, arms straight. Pulse the hips up and down Russian Baby Makers x 10 reps Band Pass Thrus in Squat x 8-10 reps then...

Two sets of: DB skull crushers x 8 reps DB floor press x 8 reps- lay flat on the ground and press DB weight like bench pressing WOD Partner WOD 400m run or row together Then alternate 12 rounds of 2 strict pull ups 4 ring dips 10 push ups 12 air squats 400m run or row together *each partner needs to complete full round before tagging in a partner