27.12.18 - Fitlife


Movement Prep

40 cal Assault Bike (moderate)

3 rounds of:

10 plate G2OH

10 Gorilla Squats

10 Front Rack Elbow Rotations*

*Have the barbell in front rack position  Drive the left elbow as high as possible, then the left.  Repeat for 5x each side.

10 Dislocates


12 min AMRAP

8 Front Squats

8 Push Press