3/6/2021 WOD

A. (For warm up) 2 rounds: 12 bent over glute 10 box dips with 3 second negative 8 glute kick backs each side 6 dbell bent over rows with 2 second hold 40 second max: calf raise with 2 second pause B.

A. (For warm up) 1:00 tricep smash foam roller each side 1:00 saddle with tricep 1:00 downward dog 1:00 lat smash foam roller each side B. (2 rounds) 8 push ups 100m jog 12 box step up 20” C. (12:00 c

A. (For warm up) 20 alternating arm raises each side 20 alternating single leg reach down 200 flutter kicks -then- 3 rounds: 10 dbell single arm bent over row each side 35/25lb 20 second dbell overhea