Blog

Skill

Bike for 8 rounds

:45 @ 7/10 effort

:15 @ 9/10 effort

WOD
12min AMQRAP

20 Banded good mornings

20 Banded delt hell

20 Banded lat pull

5ea. Side Plank Hip Thrust

Rx, INT, Scaled

n/a

Swift

Partner workout

80-60-40-20

Sit-ups

Cal's of team choice