Warm Up:
:20 Plank
:20 RKBs
:20 ASQ
X3
Super D Shoulders
Vaughn
“Bell”
21 DL (185/125)
15 Pull ups
9 Front Squats (185/125)
3RFT
*Hero Workout
PostWOD:
:30 Mini Band Glute Bridge
:30 Seated Banded Pull aparts
x4
Extras:
3×10 Cossack Sqt
3×15 Facepulls