Warm Up:
Banded Lat stretch (on rig)
:60 Banded Curler (/side)
:20 Banded Pull downs
:20 Goblet Squat
:20 Burpees
X3
:12 Hollow Rock
:12 Swimmer Kicks
x4
“Rooster”
21-18-15-12-9
Pull Ups
DB Thrusters (M)
-FT-
PostWOD:
2×20 Rear Delt DB Raise
1×100 Banded Face Pulls
Extras:
30-30-30 Plate Partial Raises
Crossover Symmetry