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04.02.18

2
Apr

04.02.18

Warm Up

2 Rounds, with a slightly faster bike cadence on the second round:
:30s Bike + :30s Scap Retractions on pull up bar
:30s Bike + :30s Spiderman + Reach
:30s Bike + :30s Wall Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

Mobility
Wall dead bug- https://www.instagram.com/p/BggkHSSjLTF/?taken-by=functional.bodybuilding

-press hard into the wall while lying on the floor and performing the legs to the dead bug.
2 sets of 10 reps each leg

KB sumo jump squats- https://www.instagram.com/p/BfEOPyajRF0/?taken-by=functional.bodybuilding
-KB
stays in the center of the body with arms straight. Athlete jumps from the squat position.
2 sets of 10 reps

Banded lat stretch x :30 each side
Banded good mornings x 15 reps

WOD
After Burner
2 RFT
30 thrusters 65/45
30 sit ups
30 deadlifts 225/155
30 CTB pull ups- pull ups- ring rows
30 cal row
30 wall balls 20/14#

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