Workout For Sat Oct 20, 2018

Total Time

Warmup
2 Sets
1:00 Soft Tissue prep
:30 Supine Hang
30 DUBS or 50 Singles
8+8 Thoracic Spine Twists
2+2 Turkish Get ups

A1)
Strict Dips

3 x 10  Write down which band you use if you are more advanced - add weight  rest :60 before a2

A2)
Banded DB pull down / tricep extension

3 x 10 @ tempo 3010 rest :60 before a3

A3)
Skull Crushers

3 x 12 @ tempo 3010 Rest 2:00 before starting back at the top

B)
Partner WOD

5 Rounds
50 Dubs (each)
50 ft Synchronized DB Single Arm OH Walking lunge

men - 50 lb women 35 lb