A Fragile Knee 6

Super sore today, wanted to go easy and light, old man status haha
WOD:
Prep-
2x10 ES Band Ext Rotation
    10 ES Band Int. Rotation
    Band Palloff Alphabet
    10m X Lateral Walks
Strength-
Add on sets: 
Back and accessory
5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg rest
5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg-10 Shrugs@2-24kg rest
5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg-10 Shrugs@2-24kg-10 Band Hip Thrusters+50kg Bar rest

5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg-10 Shrugs@2-24kg-10 Band Hip Thrusters+50kg Bar rest

5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg-10 Shrugs@2-24kg-10 Band Hip Abs

Abs and Arms

50m FR Walks@2-12kg

50m FR Walks@2-12kg-10 Zombie Sit-Ups@15kg-

50m FR Walks@2-12kg-10 Zombie Sit-Ups@15kg-15 Tate's Presses@2-12.5kg

50m FR Walks@2-12kg-10 Zombie Sit-Ups@15kg-15 Tate's Presses@2-12.5kg-15 Band Curls

50m FR Walks@2-12kg-10 Zombie Sit-Ups@15kg-15 Tate's Presses@2-12.5kg-15 Band Curls-1 MU-9 Bulgarian Dips