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03.19.18

19
Mar

03.19.18

Warm Up:

2:00 bike or row
Banded Perfect Stretch x 45 seconds per side
Psoas Pulse x 45 seconds per side

1:00 bike or row
then..
10 walking lunges
5 inchworms

and then …

Mobility:
deep squat hold with or without plate :45-1:00
thread the needle x :30 each side
foam roll thoracic spine x 1:00
t-spine pulses on a bench x 1:00

WOD
Three sets of:
Row 800 Meters
50 Air Squats
25 Burpees
10 Strict Pull-Ups or kipping pull ups or scap pull ups x 12
Rest 3:00

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