Pre: Roll out
Warm Up:
Dynamics
Side Lying Clam shell
Glue Bridge
Bird Dog
Supine Psoas March
Strength: Back squat 4-4-4
Jumping Squats @ 40% 3 x 10
Warm Up shoulders
WOD:
For 3 cycles:
AMRAP in 3 mins of:
10 Wall Balls, 20/14 lbs, 10/9 ft
10 Shuttle Sprints, 18 ft
10 Pull-ups
Rest 1 min between each cycle.
For each cycle restart the AMRAP
Rx2: Low bar pull ups
MOD:
Ring Rows
Less weight/height/depth wall balls
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