12/30/2021 WOD

A. (For warm up) 1:00 calf stretch 2x36’ banded monster walk 30 second high plank 20 second high side plank each side 10 dbell bent over fly -then- 2 rounds: 6/6 dbell hammer curl + strict press 25/15

A. (For warm up) 1:00 pigeon each side 1:00 ankle flexion each side 20 box dips 20 light dbell bent over rows 30 assisted air squats 30 second max: push ups B. (6:00 cap) 3 rounds: 20 second box dip h

A. (For warm up) 1:00 foam roll lat each side 1:00 box dip hold 1:00 foam roll tricep each side -then- 2 rounds: 3 tempo light front squats (3:9:1) 30 seconds: hollow ups B. (6:00 clock) Every 2:00: 3