Friday March 25, 2022

Warmup

1:00 Bike/Row

15 Banded Pull Aparts

15 Banded OH Press

15 Banded Ext. Rotation Pull Aparts

10 Air Squats

10 Candle Sticks https://www.youtube.com/watch?v=v99ghKS2pAU

KB Static Hold :30/Side

Mobility

Pec Stretch :30/Side

Banded Knight Stretch :30/Side

Skill/Strength

Bench Press

1x5 at 50%

1x3 at 60%

1x2 at 70%

1x1 at 75%

1x1 at 80%

1xAMRAP at 85%

Record the number of reps you get on your AMRAP set. 

WOD (22 minute time cap)

15 front squats

9 burpees over the bar

1 lap kb farmer carry

12 front squats

12 burpees over the bar

1 lap kb farmer carry

9 front squats

15 burpees over the bar

1 lap kb farmer carry

6 front squats

18 burpees over the bar

1 lap kb farmer carry

F:  kb goblet squats; light kb or db farmer carry

P1:  135/95; 55/35

P2:  95/65; 35/25

C:  155/105; 50/35 dumbbell farmer carry