Monday March 20, 2023

Warmup

2:00 Bike/Row

10 Banded Pull Aparts

10 Banded Ext. Rotation Pull Aparts

10/Side Banded SA OH Press

10 Banded Good Mornings

10 Banded Monster Walks

5 No Pushup Burpees

10 Squat Jumps

10 Iron Crosses

10 Scorpions

Mobility

Thread the Needle :30/Side

Hamstring Stretch :30/Side

Skill/Strength

Press

3 @ 70%

3 @ 80%

3+ @ 90%

Last set is AMRAP.

Then, spend a few minutes warming up deadlift. 

WOD Primer

2 rounds:

3 Burpees

3 Box Jumps

3 Deadlifts

WOD

30 burpees over the bar

15 deadlifts

30 box jumps

15 deadlifts

30 burpee box jumps

15 deadlifts

F:  kb sdhp

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155