Thursday 9/27

Warm up

Lumbar Activation 

Banded lateral walk

RDL 

Good mornings

Single leg bridges

Super rocks

GHR

Skill

Rope climb & partner inverse leg curls

WOD

25 minute ping pong

Row 10 calories 3x each

Rope climb 3x each

5 partner inverse leg curls 3x each

GoFit

Warm up 

Lumbar Activation 

Banded lateral walk

RDL 

Good mornings

Single leg bridges

Super rocks

GHR

Skill

Movement standards 

WOD

Tabata the following:

-Burpees over the mono rail

-Rowing

-Ring rows

-Sit ups