Monday, December 11th, 2023

WORKOUT OF THE DAY

Warm Up:
Ski 1 min
2 x
10 GHD Sit Ups
10 Push Ups 
10 Kipping Swings
10 PVC Front Rack Lunge Steps

Skill:
Bar MU Progression

WOD:
3 Rounds for time:
7 Bar Muscle Ups
14 Double KettleBell Front Rack Lunge steps

Skill/Mobility:
Glute Smash
Bird dog Rows x10 Each x 2 (modify to bench rows if needed)
Banded Palloff Press x15 Each Side