Nov 21, 20211 min readMonday, November 22, 2021Warm upJog 2 laps (row, bike, ski)20 situps20 scapula push ups5 downward dog push ups2 Rounds:30 secs duck walk:30 secs bar hangHipsPVCSkill:1 Round Ab Circle5x4 Front SquatsWOD18-15-12-9-6-3 of:Hand Stand Push upsBent Over Rows (95/135)Back Squats (95/135)
Warm upJog 2 laps (row, bike, ski)20 situps20 scapula push ups5 downward dog push ups2 Rounds:30 secs duck walk:30 secs bar hangHipsPVCSkill:1 Round Ab Circle5x4 Front SquatsWOD18-15-12-9-6-3 of:Hand Stand Push upsBent Over Rows (95/135)Back Squats (95/135)