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03.28.17

28
Mar

03.28.17

Warm Up:
2 rounds
1:00 jump rope
15 x jumping jacks
:30 DUs
14 x reverse lunges

Proper Push Up Form- focus day 1- Elbows back
perform push up negatives- lower to floor slowly and then reset x 6 reps

Mobility:
Banded pec stretch x :30 each side
Shoulder Pass Thrus at Bottom of Squat x 10 reps
Wrist stretch with a lean forward x :10 hold x 3 sets

Skill: strict press
5:00 EMOM
2 reps @60%
2 reps @65%
2 reps @70%
1 rep @75%
1 rep @80%
8:00 EMOM every 2:00
1 rep @85%
1 rep @90%
1 rep @95%
1rep @100%

Primer: kip and cadence complex
Perform complex 5 times with rest in between
2 x beat swing (kip) – focus on hollow and arch position
2x tuck ups (knees to chest)
2 x ttb
WOD:
15:00
Min1: renegade rows x 4
Min 2: TTB x 10
Min 3: front squat x 8-10 135/95 or 115/75

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