09.26.2022

Warm Up
2 rounds
10 cals row or 8 cals bike
20 banded pull aparts
10 dual DB high pull to press https://youtu.be/ux3Mwsa_KoU
15 DB bench pull overs https://youtu.be/owr5y-s6-Qk

Primer- with green mini-band
10 each side lateral leg raises
10 forward and back monster walks
10 air squats
10 each side quadruped fire hydrants
10 each side quadruped kick backs



Strength- back squats
5 sets of 2 reps @ 80%
then
one set of max reps @70%

WOD
"Field Goal"
3 rounds for time
30 sit ups
20 push ups
10 deadlifts 185/125
100m farmer carry 50/35 40/30