FSCF WOD FEB 1

WARM-UP
3 ROUNDS
30 BANDED PULL APARTS
10 BANDED EXTERNAL ROTATIONS
10 BANDED UP RIGHT ROWS

MET-CON/ACTIVE RECOVERY DAY
15 MIN EMOM
MIN 1 – 20-40 DOUBLE UNDERS/ATTEMPT DOUBLE UNDERS
MIN 2 – 14 KB FRONT RACK LUNGE WITH TWO KBS
MIN 3 – 10-15 CAL ROW/SKI-ERG/ASSAULT BIKE

REST 5 MIN

10 MIN AMRAP
50 M FARMERS CARRY
10 KB SWING
5 BURPEES

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