TUE03DEC2019

WOD

Primer
2 Rounds
20s ea/side Pallof Press Hold (Mid Squat)
5ea/side Dbl KB Windmills https://bit.ly/2ke1J90
10 Straight Arm Banded Pulldown https://bit.ly/3662gfN

Strength
Front Squat: warmup then 4 sets of 4 @ 80-85%

Conditioning
AMRAP in 3 Rounds of
3 min of:
Bike for Cal
3 min of:
15 Wallballs (20/14)
10 Pullups

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