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WARM UP
Coach's Stretch
Lat Opener
2 RDS
2 Wall Walks
4/arm Arnold Press
6 Scap Push Ups
15s Supinated Bar Hang
30s Bike/Row
Skill / Strength
5x6
Shoulder Press
*build to a heavy set
Superset:
6-8 Chainsaw Row
WOD
12 AMRAP
2-4-6-8-10-12....
Alt. DB Snatch
Cal Bike/Row
*increase by 2 reps/cals each round
Rx:50/35#
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