Monday 07122021

Warmup

Core -

Tabata

bird dogs

Dead bugs

Strength

Pause back squats :02

2+ 2 70

2+2 75

1+2 80

1+2 85

1+2 85+

Wod

30-20-10

Cal row

HSPU

Rest2:00

24-15-8

Bike

30-20-10

Shoulder to oh 135/95