11.16.2023 THE KING’S RANSOM


WARM-UP:
2 Rounds of 10 Cal Push Pull, 20 Shoulder Touches, 10 Arc Hollow Swings
Dynamic Stretch

STRENGTH:

Sots Press
5/PVC      5/Barbell     5/Barbell with weight
OH Squat
10/50      (5/60)3

WOD: THE KING’S RANSOM

15 Min AMRAP
30 Double Unders
10 Toes 2 Bar
5 OH Squat 95/65

ICING:
Your 1% in 2 min.
KOT – Reverse Step-up 20 Reps each leg.
Deadhang for 90 sec.
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