Friday Week#9 Speed

Warm up

3x

Sampson stretch 30 seconds on each side

Superman push ups

Super rocks

Ice cream makers x 5 (scale with band)

Bar muscle up x 3

Close grip OHS with 3 second pause at bottom

Good morning

5x

20:20

Partner plank later jumps

WOD

3x

1 minute max effort air bike
Rest 2 minutes