ZACH
WARM-UP:
1/2 Tabata
Arch Hollow Swings, Sit-ups, Shoulder Touches
Dynamic Stretch
STRENGTH:
Strict Pull-up / GHD Situps
(5+15)5
Add weight to pull-ups if possible.
If you don’t have strict pull-ups, do 7 Negative Pull-ups
WOD: OLD GLORY
13 min. AMRAP
4 Wallwalks
1 Rope Climb
15 KB Swings 55/35
ICING:
Calf Smash with Barbell
KOT – Pedal Backwards 40 Calories