Tuesday July 6, 2021

Warmup

Jog 2 Laps

10 Squat Press Out

10 Glute Bridges

10 Scapular Push ups

10 Alt. V-ups

20 Banded Monster Walks (10 each way) https://www.youtube.com/watch?v=l1EdhBF7Ua0

Mobility

12 (Total) Mountain Climber w/ Reach  https://www.youtube.com/watch?v=DhyqTC1-ELc

Piriformis Stretch :30/Side https://www.youtube.com/watch?v=y3-p5gzwDcg

Skill/Strength

Back Squat 20 unbroken

We will do this once a week for four weeks.  Start with something challenging but manageable.  Add weight in each subsequent week.

WOD (22 minute time cap)

7 front squats

1 lap

10 pullups

1 lap

13 pushups

6 rounds

F:  kb goblet squats; ring rows; box pushups; reduce rounds

P1:  135/95

P2:  95/65

C:  155/105; 5 muscle ups instead of pullups; 7 strict handstand pushups instead of pushups