2021-11-18 WoD

 WARM
600m row (increase pace every 200m)
std warmup

MAIN

A. 4 rounds, nft
{
10 banded clamshells - left
10 banded clamshells - right
5 back squat (135, 155,155,155)
}

B. 4 rounds, nft
{
10-12 DB Elevator Benchpress (12,10,10,8) 2x20#
12/side DB Row 20#
20 banded pull-apart
}

C. 4 rounds, nft
{
30s Banded hammer curls (16-18 reps)
10s rest
30s Banded Tricep pulldowns (14-16 reps)
10s rest
}