Friday yahhhhh!!!09102021

Warmup

Core X3

:45 hollow rocks

1:00 Plank

16 alt vups

Strength

Strict press + push press

3+6 @75

3+6@75

3+6@80

2+4@85

2+4@85

Wod

Death by BFB

Min 1 -2 BFB

Min 2 -4 BFB

Min 3 -6 BFB

Etc.. add 2 reps until you can no longer finish in the time frame.

Accessory /pulling

80 banded supinated grip ctb pull-ups ! Sets of 8-12 reps