Warm Up:
Super D Shoulders
:15Pass Throughs
:15PVC OHS
:15 Lateral Jump squats
:15 Burpee
X4
Banded Pull aparts
“Nance” (Nancy)
10 OHS
400m Run
3 Rds-FT-
“Lizzie” (Elizabeth)
12-9-6
Sqt CL (95/65)
Ring Dips
-FT-
“Nik” (Nicole)
Max Rep Pull Ups
400m run
3Rds For Reps
*no rest btw workouts, record three separate times
Extras:
10/10 1-arm DB Row
10 Dips
X4
2×20 Rear Dept DB Raise