Tuesday January 20th

Pre WOD:

Hip Thrust:
3×11 @ 2 sek stop at top and 1-2 rir

WOD:

PartnerAMRAP 30 min
20 Pull UPs
30 Double DB thrusters
40 Double DB Reverse Lunge
50 Cal Erg

*DB weights: 2×22,5/15 kg (50/35 lbs)

Post WOD:

Upper Body accessory
2-3 rounds of:
Barbell Biceps curl 21s (7 reps bottum half, 7 reps top half, 7 full reps) @ rir 2-3
15 Banded triceps extensions

Biceps 21s https://youtu.be/adUowDy55LE?si=9gtwuibL_nPXrBrK