01.11.21

Καλό Μήνα!

PART A
3 rounds of:
8 Dumbbell Romanian Deadlifts (slow)
8 Single Leg Med Ball Glute Bridges
4/4 Banded Bird Dog (hold 1004″ each rep)

PART B
skill: Rope Climb Technique (J-Hook)
wod
AMRAP 20′
Complete as many rounds as possible in 20 mins of:
3/2 Rope Climbs
15mt Overhead db Lunges/lunges
15/12 Box Jump Overs
15/12 Air Bike Calories, 250/200 mt row, 200 mt run

goal=5 rounds