Friday August 28, 2020

Warm Up

Mobility:  Banded Squat (Accumulate 1:00) https://www.youtube.com/watch?v=yPbzGaNSsqk

*Modify by not using band or holding on to the rig

PNF External Shoulder Rotation w/ PVC  1:00/Side  https://www.youtube.com/watch?v=qrrrZF1WZzs

 2:00 Bike, Then..

2 Rounds:
5/arm Single Arm DB OH Squat
:30 Plank 
8 DB Deadlift 

Strength
Back Squat

Establish a 10RM Back Squat (or just warm up the front squat for the workout) 

WOD

3 x AMRAP 5 (rest 5:00 between)
Round 1:  
50/35 Cal Row/Bike (buy-in) then AMRAP:
30 DU, 15 Front Squats 

Round 2:
40/30 Cal Row/Bike (buy-in) then AMRAP:
30 DU, 10 Front Squats 

Round 3:
30/25 Cal Row/Bike (buy-in) then AMRAP:
30 DU, 5 Front Squats

F:  40/30 Cal Row/Bike – 30/25 Cal Row/Bike – 20/16 Cal Row/Bike; Single Unders and KB goblet squats for all AMRAP reps
P1:  Round 1: 75/55, Round 2: 95/65, Round 3: 135/95 
P2:  75/55 for all three rounds
C:  Round 1: 95/65, Round 2: 135/95, Round 3: 165/115

Post-WOD Cooldown/Mobility (optional)

Calf Wall Stretch 1:00/Side  https://www.youtube.com/watch?v=f1HzSAuB-Vw

Adductor Foam Roll 1:00/Side