tues, aug 13

warmup
10 cal row or bike
10 shoulder rollout
10 single arm db press
150ft db overhead carry
x2

tabata
hang from the bar
or
false grip hang

wod
21 back extension
2 rope climb
x5

capacity
20 double kb deadlift
20 weighted abmat situps
amrap in 12min

finisher
50 banded good morning
50 banded leg curls
x2