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01.19.17

19
Jan

01.19.17

Warm Up:

Coach led dynamic warm up
then…
8 get ups
7 tuck jumps
6 skaters l+r=1
5 strict pull ups
4 kossack stretch each side
3 wall walks
2 cart wheels
1 high five to a buddy!!

Mobility:
6:00 EMOM
min 1: band hip flexor stretch :45 one side
min 2: band pec stretch :45 one side
min 3: mini-band clam shell hold :45 one side

Primer: Bulgarian Split squats
Front Rack Bulgarian Split Squat- foot flat on bench, hold bar in front rack
athlete can build load
modify by using KBs instead of racking a bar
5-4-3-2-1 reps each leg

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WOD:
4:00 AMRAP
10 Push Press 125/85
20 Mtn. Climbers l+r=2

4:00 Rest

4:00 AMRAP
10 Stationary dips or 6-8 ring dips
10 Burpees

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