Monday October 18, 2021
Warmup
2 Lap Jog/1:30 Bike or Row
15 Banded Pull Aparts
15 Banded OH Press
15 Banded Pull Downs https://www.youtube.com/watch?v=HlXdQjP0FJ0
3 Air Squat + Broad Jump (Down)
Lunge w/ Twist (Back)
10 Iron Crosses
10 Scorpions
10 Glute Bridges
10 Donkey Kicks
Mobility
Samson Stretch w/ Reach :30/Side
Thread the Needle :30/Side
Skill/Strength
Back Squat 4x7
WOD
5 rounds:
15 wallballs
1 lap
15 pullups
1 lap
F: reduce rounds and/or reps; ring rows
P1/P2: as written
C: 20 heavy wallballs per round; 5 ring muscle ups (round 1); 10 bar muscle ups (round 2); 15 strict pullups (round 3); 20 chest to bar pullups (round 4); 25 regular pullups (round 5)