Warm-up
Spend 2 minutes on a foam roller
Spend 2 minutes in Z1
Then, 2 rounds
10 sit-ups
10 RKBS
Mobility
Banded shoulder
Ankle mobility
Strength
3 rounds not for time
:25 ab plate switches
20t goblet lunges
15 OH DB tricep ext.
10 alt. DB curls
Good old fashion bodybuilding session. Will be good right before Murph.
WOD
“Rowing Annie”
50.40.30.20.10
DU’s
Sit-ups
x10 rowing meters
So round 1 is 50 double under’s + 50 sit-ups + 500m row
Round 2 would be 40 double under’s + 40 sit-ups + a 400m row
Etc
