Warm-up:
Run 300m, then Run 100m Backwards
10 Pass throughs with a band
10 Push-ups (perfect form)
10 KB Swings (lite)
6 min Roll Out (hit Pecs, Shoulders, and Bum)
WOD:
“Nate”
2o Minute AMRAP
2 Muscle-ups (Sub 6 pull-ups/2 ring dip)
4 HSPUs
8 KB Swings 2 pood/1.5 pood
Stretch:
Figure 4 with band 2 min each
Death 2 min each side
Shoulders 1 min each side
Party:
Come join us for a GO AWAY Shin ding, for Brant, at 6:30pm instead of working out. BYOB and snacks
