1/17 Monday

Warm Up 

Body weight warm up #2

3 rounds of:

  1. 10 mountain climbers

  2. 10 super rocks or superman

  3. 10 flutter kicks

  4. 10 tucks

  5. 10 explosive reverse lunges

  6. 10 lateral lunges

  7. 10 ring rows/ TRX/ sheet/ bands


WOD

3 rounds of:

14 single arm ring row each arm

21 ring dips

28 over head walking lunges (w/10# plate m/25# plate)

Ray Traitz