10.20.2021

Warm Up
2:00 cardio choice
2 rounds
banded shoulder extension x 30 seconds https://youtu.be/0AwaciVAhgg
prone swimmers x 5
plank to down dog x 10

Strength
Super set
A. Strict press
5 sets of 3 reps building load- start at 60%

B. DB step ups
5 sets of 10 reps- build load from single DB to dual (5 steps each side)


WOD
"Carry On"
20:00 EMOM
min 1- 9 DB deadlifts + 6 DB hang power cleans + 3 DB shoulder to overhead
min 2- run recover 200m