Tuesday September 8, 2020

Warm Up

Mobility: Banded Pigeon Pose 1:00/Side

PNF External Shoulder Rotation w/ PVC 1:00/Side  https://www.youtube.com/watch?v=qrrrZF1WZzs 

250m Row, Then…

16  Jumping Lunges
12 Hollow Body Swings
10 Hand Release Push-Ups 

Strength/Skill
Back Rack Reverse Lunges 

On the 2:00 x 5 Sets:
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)

WOD
AMRAP 4, rest 4:
21/16 Cal Bike/Row, 21 Burpees, 21 Pullups
AMRAP 4, rest 4:
15/12 Cal Bike/Row, 15 Burpees, 15 Pullups
AMRAP 4:
9/7 Cal Bike/Row, 9 Burpee Pull-Ups 

*Score is total reps accomplished through all three AMRAPs 

F:  Jumping Pullups or Ring Rows; Burpee Jumping Pullups 
P1&P2 as written:
C:  C2B for Sets of Pullups 

Post-WOD Cooldown/Mobility (optional)
Wall Hinge Stretch 2:00  https://www.youtube.com/watch?v=oG7UqetNLXc