Wednesday July 29, 2020

Wednesday July 29, 2020

Warm Up

Mobility:  
Banded External Shoulder Rotation x 15/arm  https://www.youtube.com/watch?v=0I9oDUSoiEg
20 Squat & Reach  https://www.youtube.com/watch?v=BP-n1w_eoLI

3 Rounds:
12 Russian KB Swings
6/ leg SL RDL w/ KB
12 Air Squats

Strength/Skill

Back Squat

12-9-6-3-1 (Increasing weight across sets, finish with a heavy single)

WOD

5 Rounds:
1 Minute Burpees
1 Minute Kettlebell Swings
1 Minute Bike/Row/Ski Calories
1 Minute Rest

F:  Light KB
P1:  55/35
P2:  35/25
C:  70/45

Post-WOD Cooldown/Mobility

Frog Stretch 2:00
Seated Hamstring Stretch 1:00