Tuesday September 24, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 scapular pushups

High toe touch (down)

Low toe touch (back)

10 glute bridges

Carioca (down & back)

5 inchworms

Mobility

Banded knight stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Work up to a training max (90%) bench press

As heavy as possible with good form

WOD

5 rounds:

15 front squats

9 strict presses

2 laps

F:  reduce rounds/reps; KB goblet squats; light barbell or double DB strict presses

P1:  95/65

P2:  75/55

C:  115/75