Wednesday October 26, 2022

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10/Side Diagonal Pull Apart

10 Banded OH Press

10 Banded Good Mornings

10 Banded Monster Walks

10 Banded Ext. Rotation Pull Aparts

10/Side Donkey Kicks

10 Glute Bridges

Mobility

Banded Shoulder Distraction :30/Side

Couch Stretch :30/Side

Skill/Strength

Bench Press

4-5x3 at 75% of 3 rep max

WOD

20/16 cals

21 front squats

21 shoulder to overhead

20/16 cals

18 front squats

18 shoulder to overhead

20/16 cals

15 front squats

15 shoulder to overhead

20/16 cals

F:  kb goblet squats; light barbell shoulder to overhead

P1:  95/65

P2:  75/55

C:  115/75; bike cals