attwpbNov 22, 20201 min readMonday 11.23.20"Give what you didn't get."Pre-Class:2:00 Cardio1:00 Front Rack Stretch1:00 Banded Shoulder Distraction Each SideWarm Up:4 Rounds10 Cossack Squats25' Dumbbell Death March10 Goblet Squats10 Rhomboid Pulls4 Rounds:20/15 Cal Row20 Wall Balls20 Dumbbell SnatchesExtra Credit:EMOM 8Odd: 5 Front SquatsEven 10 Back Squats
"Give what you didn't get."Pre-Class:2:00 Cardio1:00 Front Rack Stretch1:00 Banded Shoulder Distraction Each SideWarm Up:4 Rounds10 Cossack Squats25' Dumbbell Death March10 Goblet Squats10 Rhomboid Pulls4 Rounds:20/15 Cal Row20 Wall Balls20 Dumbbell SnatchesExtra Credit:EMOM 8Odd: 5 Front SquatsEven 10 Back Squats
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a