Warm up: Turkish get ups
Strength: press 5-5-3 (5-3-1)
WOD
Curls 10 reps
Abs -sit ups or ghd 20 reps
Tricep extensions 10 reps
Calf raises 20 reps
Shoulder raises 10 reps
5 rds
Cool down: stretch and roll
Warm up: Turkish get ups
Strength: press 5-5-3 (5-3-1)
WOD
Curls 10 reps
Abs -sit ups or ghd 20 reps
Tricep extensions 10 reps
Calf raises 20 reps
Shoulder raises 10 reps
5 rds
Cool down: stretch and roll