Tuesday 1-10-23

Sign up for Festivus yet?? Also get your sweatshirt and thermal orders in to Nikki! 

Warm Up:
2 Rounds 
Run or Row 200m
6 Inch Worm with push up
12 KB Swings (light)
12 Slam Balls 

2 Rounds:
12 Pull Overs (on bench)
12 Overhead Pulls with Band (from rig)
8 Single Arm Rows (with db) med-heavy.. really extend bottom position and pull towards back pocket

4 Rounds for time of:
Row 23 Cal 
23 DB Burpee Deadlift (50/35#)