November 6, 2019

November 6, 2019

partner warmup 

15 minute clock to complete :

4 rounds of :

30/24 cal row

30 barbell bent over row (increase in weight per round)

30 air squats 

30 second hollow (15 seconds each) 

partner wod
20 minute amrap
30 wall balls 20/14
20/16 calorie row
10/8 strict pull ups

notes :
- level 2 banded strict pullups + wall ball at weight of choice

2min barbell foot smash
1min achillies smash R/L
2min weighted ankle dorsiflexion stretch R/L
3min in bottom of squat pressing knees out-

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