Pre WOD Warm Up
50 Calories
Bike
Ski Erg
Row
Bailey Brown Video
https://www.youtube.com/watch?v=OdpRRafYsaI
Strength
3.2.1 Tempo Bench
8x5
55.65.75.85.85.85.85.85
WOD
3 Rounds for Max Reps
1 Min Per Station
Hang Power Snatch #55
HSPU
Barbell Jump Squats
Mod Ring Dips (Still cannot do fully since shoulder surgery)
~212
Accessory Work
2 Sets ~~ ALL
Banded Ext/Int Rotation R/L
Banded Pull Aparts/Diagonal
Banded Rows
_____
12 Lateral Raises #5
12 T’s and Y’s #5
5 Plank to Forearms
12 Knee Push Ups “FINALLY”
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12 Bicep Curls #20
12 DB OHP Wide #15
12 Tricep Ext #40
12 DB Rows #40
Shoulder Scap Raises
Kip Swings
12 Pull Ups
12 Modified Ring Dips