Monday 7/1

Warm Up 

A- Mash lats + quads/ 3x 7 lateral lunge 7 ring rows

B- Single Arm DB Warm Up #1

10 DB deadlifts (5 right/ 5 left)

Walking lunge complex 10m

10 DB row (5 right/ 5 left)

Inchworm 10m

10 DB cleans (5 right/ 5 left)

Toy soldiers 10m

10 DB thrusters (5 right/ 5 left)

Walking pigeon 10m

10 DB OHS (5 right/ 5 left)

Skill

Weighted pull ups/Dips/ single arm OH lunges

WOD

20 minutes with the same DB

(No measure)

5 weighted pull ups

20m OH lunge (L)

10 weighted dips

20m OH linges (R)