One for the Road!

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