Warm-up
Spend 10 minutes having some fun
Mobility
Shoulder stretches with a thin band
Strength
A1. DB strict press – 4×8; AHAP
A2. Suitcase hold lunges – 4x12t
Two movements, both done with dumbbells. Make them as heavy as possible.
WOD
“May I”
2000m row
150 sit-ups
100 wall balls
50 KBS (70/53#)(53/35#)
Your partner WOD for the week. But this one comes with two rules. First, you must switch on the rower every 500m. Secondly, you and your partner must complete a 800m famers carry before finishing the workout. It can be done at anytime and also while the other partner is working. You do not have to do it in any specific order, it doesn’t all have to get done at once but it must be done before you record a time. So plan accordingly.
