Tuesday July 5, 2022

Warmup

2 lap Jog or 1:30 Bike/Row

Lunge w/ Twist (Down)

Knee Pulls (Back)

High Knees (Down)

Butt Kicks (Back)

Carioca (Down & Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Banded Pull Aparts

Banded OH Press

Banded Ext. Rotation Pull Aparts

10 Sots Press (5 w/ PVC, 5 w/ empty BB)

Mobility

T-Spine :30

Banded Knight Stretch :30/Side

Banded Ankle Mobility :30/Side

Skill/Strength

Work up to a one rep max overhead squat.

WOD

Nancy

5 rounds:

400m run (3 laps)

15 overhead squats

F:  2 laps; kb goblet squats

P1:  95/65

P2:  75/55

Modify the run by rowing 450m.