photo-2CFE:

MOB

DYNWU

Tabatas:

Shuttle Run

Row

 

CF:

DYNWU: Wrist/Shoulders

 

A. GWOD

Max Height Jumping Pushups

Stack Plates on Floor, Explode Up and Jump Hands onto Plates out of the Bottom of Pushup

 

B. Isolated Sub Scap/Rotator Cuff Work with Small Plates and Bands 

L Flyes/Y Flyes/T Flyes

 

C. 21-15-9

DL (155/95)

Box Jumps (24/20)

 

D. 500m Row for Time

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