“30% done”

 In WODs

Primer: good morning + goblet squats + side planks (10+10+10 sec hold each side) x4rounds

Lift: HS FRONT SQUAT

Wod:
Row 400
21 kettle bell swings
12 pull-ups

4rft / 5 rounds games

Conjugate:
-close grip bench x2rm
-Land mine rows 4sx10r
-Dumbell chest press 3sx20r
-tri 1: behind the head extensions 4sx10ea
-tri 2: ring tri extensions (body wt) 4sx10r
-core: banded side plank crunch on rig 2sx50es
Finisher: 200 banded tri extensions
Shoulder buyout: reverse flys 3sx20

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