Thursday September 3, 2020

Warm Up

Mobility:  PNF External Rotation w/ PVC  https://www.youtube.com/watch?v=qrrrZF1WZzs

2 Lap Jog or 150m Row
20 (Total) Cossack Squats
20 (Total) Duck Walks
10 Banded Pull Aparts 

Strength/Skill
Bench Press 4x5 

WOD (Strict 22-Minute Time Cap)

3 Rounds
400m Run or 500m Row
50 DU
40 Situps
30 WB OH Walking Lunges
20 Box Step Ups
10 Ring Dips 

F:  40-30-20-10-5 for the reps; Single Unders for DU; Box Pushups
P2:  Single Unders; Regular Lunges; 15 Pushups for RD
C:  Single DB Front Rack Lunges (50/35); Single DB Box Step Ups; Ring MU

Post-WOD Cooldown/Mobility (optional)

Calf Foam Roll 1:00/Side
Pec Smash 1:00/Side