Thursday June 22, 2023

Warmup

200m  Row

10 Lunges

10 Squat Jumps

10 Cat/Cows

10 Glute Bridges

10 Banded Pull Apart

10 Banded OH Press

10 Banded Good Mornings

10/side Banded Monster Walks

Mobility

Pec Stretch :30/side

Hamstring Stretch :30/side

Skill/Strength

Bench Press 3-4x8

WOD Primer

2 Rounds:

3 Strict Press

5 Box Jumps

:20 Static KB Hold

WOD

1000m row, followed by:

3 rounds:

Shoulder to Overhead 21/18/15

Box Jumps 24/21/18

KB Farmer Carry 1/1/1

F:  reduce reps; light barbell or double DB; light KB

P1:  115/75; 70/45 kb

P1.5:  95/65; 55/35 kb

P2:  75/55; 35/25 kb

C:  135/95; 50/35 dumbbell farmer carry; box jump overs