Friday 5/10

MOBILITY

WARMUP
3 rounds
30 sec jump rope
30 sec air squat
30 sec ring row
30 sec rest

STRENGTH
work to a Heavy 2 rep pendlay row

WOD
5 Rounds
10 pend lay row
30m DKB front rack (53/35)
10 box jump over
30m DKB front rack
20 cal air powered of choice

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eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
Round 1 DKB Snatch
Round 2 echo bike
Round 3 Sumo DL (97/70)
Round 4 Burpee
work 10 sec rest 10 sec
work 20 sec rest 10 sec
work 10 sec rest 10 sec
work 30 sec rest 10 sec
work 15 sec rest 10 sec
work 25 sec rest 60 sec
score total reps