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Warm Up:
2:00 bike, row, run or jump
2 sets of
Thoracic rotations x 5 each side
Banded clam shells x 10 reps each side
Banded pec stretch x :30 each side
2 sets of
Bulgarian Split squats x 6-8 reps each side- heavier then last time
Inclined push ups x 15 reps

Teach wod movements:
1. shoot thrus: Just work on the shoot through part, no push ups
2. rotational slam ball throw to the side
3. plank plate drag- start in a plank with a plate (25/15) out in front. Moving backwards, pull the plate to underneath you, then walk backwards in your plank position to the plate and repeat with the other arm pulling the plate.
4. handstand hold against wall- facing inward

5 Rounds
10 x shoot throughs- feet forward and then feet behind
8 x rotational slam ball throws to the right side 30/20#
10 x plank plate drags 25/15#
8 x rotational slam ball throws to the left side
:30 handstand hold- belly in to the wall


Plank plate drag

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