Call Us: (612) 226-8720

01.22.18

22
Jan

01.22.18

Warm Up:
300m row or bike
2 easy rounds of:

10 wall slides
20 shoulder taps- start in the plank position, raise hand to tap shoulder while keeping the body still
10 Russian baby makers
10 PVC platter squats

Mobility:
Banded pull aparts both overhead and horizontal x 15 reps
Banded press out- drop to the knees and place the band around one knee and directly over the shoulder. Place the hand in the band with the elbow out. Press up to a locked out position with no twisting of the body. x 15 reps each side

Banded lat stretch x :30 each side

Skill: push press
4 sets of 5 reps @ 75%

WOD
15:00 EMOM
min 1: 12/10 cal bike
min 2: 10 HSPU or pike box hspu
min 3: 15 Wall balls 20/14 – try for unbroken

Leave a Reply