190318 - “WOD”

Warm up:

Cardio

Shoulder Progressions

WOD: With constant motion, for quality NFT

Rx & Sport:

25, 20, 15, 10 Single-arm Dumbbell rows each arm (50/35)

15, 12, 9, 6 Strict Ring Dips

*100’ Sled Push and 30 Air Squats after each round

Scaled:

25, 20, 15, 10 Single-arm Dumbbell rows each arm (50/35)

15, 12, 9, 6 Strict Ring Dips