Monday August 31, 2020

Warm Up

Mobility: 10 PVC Pass Throughs and 12 Weighted Shoulder Flexion  https://www.youtube.com/watch?v=wYvRtqgFn2E

2 Rounds:
25m Single Arm OH KB/DB Carry
8 Push-ups
25m Single Arm OH KB/DB Carry
12 Reverse Lunges 

Strength 

Front Squat or Overhead Squat:
5 x 3 at moderate weight (75-80% of your 1RM) 

WOD

15 Shoulder to Overhead
1 Lap 
20 Lateral Barbell Burpees
1 Lap
25 Front Squats
1 Lap 
20 Lateral Barbell Burpees
1 Lap
15 Shoulder to Overhead

F:  KB Swings; Regular Burpees; Goblet Squats
P1:  95/65
P2:  75/55
C:  95/65 and OHS for Front Squats 

Post-WOD Cooldown/Mobility (optional)

Deltoid Smash 1:00/Side

Optional Workouts of the Week

#1
AMRAP 6
10/8 Cal Bike
10 Burpees

#2
3 Rounds
400m Run
500m Row