Monday February 20, 2023

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10 Banded Ext. Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Air squats

10 Speed Skaters

10 Scapular pushups

10/side Fire hydrants

:30 Plank

10 Hollow body swings

Mobility

Pec Stretch :30/Side

Couch Stretch :30/Side

Skill/Strength

Bench Press 5/4/3/2+

Add weight each set.  Last set is an AMRAP (cap of 10). 

WOD Primer

2 Rounds:

5 Situps

4 Pushups

3 Pullups or Ring Rows

2 Front Squats

WOD

5 front squats

35 pullups

10 front squats

55 pushups

15 front squats

75 situps

20 front squats

F:  kb goblet squats; ring rows; box pushups

P1:  115/75

P1.5:  95/65

P2:  75/95

C:  135/95; chest to bar pullups; 35 handstand pushups; 45 GHD situps

Then (optional)…

3x10 barbell or dumbbell bicep curls