Warm Up:
Roll Out (5 mins)
Pick three from upper body prep and three from lower body lift prep
Dowel shoulder warm up exercises
Dowel OHS
Strength: Work up to 3RM Overhead squat (go to failure)
WOD:
Not for time, 3 x 10 at each station:
Half kneeling Landmine press (each arm, 20 reps total)
Landmine Lunge (each leg, alternating, 20 reps total)
Landmine Front Lumberjack Squat
Landmine Single Leg RDL
Cash Out:
Tabata wall ball
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