Thursday March 23, 2023

Warmup

2:00 Bike/Row

2 Rounds:

10 Russian KBS

10 Air Squats

10 Bird Dogs

10 Scapular Pushups

:20 Hollow Body Static Hang

Mobility

Banded Shoulder Distraction :30/Side

Quad Stretch :30/Side

Skill/Strength

Superset

Bench Press 3-4x10

Dumbbell Row 3-4x10 (10 reps per arm)

WOD Primer

2 rounds:

5 Cals

4 Situps

3 Pushups

WOD

5 rounds:

15 pushups

10/8 cal row or bike

25 situps

10/8 cals

F:  box pushups; reduce reps (10 pushups, 15 situps)

P1/P2:  as written

C:  10 handstand pushups; 15 GHD situps; bike cals

If you want to do GHD but 75 total reps is too many, reduce to 10 per round.