4.4.19 Thursday

Mob: Fill Out Habit Tracker =)

SB Pecs/Infras x2m + Banded Shoulder Swimmers x45s ea

QoD: (Would you eat a bagel in halves or sandwhich form?)

2 Rounds:

3 Wall/Pike Walks+10s hold

Ring Supinated Grip Rows x10

Pushup into Inchworm x5

Skill: Kipping Skill

Scap Pullups x8-10

Superman Rocks x15-20

Banded Hollow Hold x20s + 10 Lat Pulls with same band

5m EMOM

8-10 Kipping C2B or 10-12 Kipping Pullup

WOD: 4 RFT (26m CAP)

10 Strict HSPU (Pad)

30 BOR

40 Cal Row

Strength: Post Banded Series x 3 sets

x30s Facepulls

X30s Tri Ext

X30s Bicep Curls