Friday May 20, 2022

Warmup

2:00 Bike

10 Squat to Stand

10/Arm SA Press

10 Goblet Squat

10/Leg RDL

10/Arm SA DB OH Walking Lunge

10 Donkey Kicks

Mobility

Child’s Pose 1:00

Banded Hamstring Stretch :30/Side

Skill/Strength

Push Press 8x8

No more than 30 seconds rest between sets. 

Go light.  Reduce sets if necessary.

Then, spend some time warming up overhead squats.

WOD

5 rounds:

9 overhead squats

12 pushups

15/12 cal row or bike

18 situps

F:  kb goblet squats; box pushups; 12/9 cals; 15 situps

P1:  95/65

P2:  75/55

C:  115/75; deficit pushups (45/25); bike cals; 10 GHD situps

Modify the OHS by doing front squats or back squats.