11/22 Day#18 Happy Thanksgiving

Core Warm up 

400m run

*Shoulder activation

Band pull apart

Shoulder external rotation

Dead bug complex

Plank complex

Gymnastic isometric holds

Skill

2 on 1 ring rows

Partner WOD

20 minute ping pong

30 double unders

Push ups w/12 reps m/20 reps

50m shuttle run 2x each

2 on 1 ring rows w/12 reps m/20 reps