Wednesday September 16, 2020

Warm Up

Mobility:  10/Arm Banded External Shoulder Rotation  https://www.youtube.com/watch?v=0I9oDUSoiEg
15 PVC Pass Throughs

2 Rounds:
8 Push-ups
:20 Hollow Body Holds
12(Total)  Lunges 

Strength/Skill
Pausing Push Jerk
5 x 2 (with 3 second pause in the dip position)

WOD
3 Rounds
20 Toes to Bar
20 Push Jerks
15/12 Cal Bike/Row* 

*If you rowed on Monday, bike today and vice versa.

F:  Situps; DB Push Press
P1: 95/65
P2: Hanging Knee Raises; 75/55
C:  25 T2B instead of 20; 115/75 on the barbell 

Post-WOD Cooldown/Mobility                  

T-Spine Foam Roll 2:00
20 Cat-Cows