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04.11.17

11
Apr

04.11.17

Warm Up:
2:00 row or bike
10 lateral med ball throws to a partner
15 elevated push ups with perfect form
:10 tuck hollow hold-
:10 single leg extension
:10 extending both legs

Primer: push up practice: No droopy torso- flatten out the curve in your back. Ab flex or butt squeeze.
Top down work- find the sticking point and slowly lower yourself to that position and hold 3-5 sec. Then lower/raise just a hair under that point. Do 5 reps of lower/raise at your sticking point. Rest :30 and do 3-4 rounds.

Mobility:
banded air squats x 15
banded clam shells x 10 each side
banded glute bridges x 15
then..
superhero complex
spiderman hold :30 each side + superman hold :30- heels together

Skill: Back Squat
5 reps @70%
1 rep @80%
5 reps @72%
1 rep @82%
5 reps @74%
1 rep @84%

WOD:
21-15-9
Thrusters 95/65
Rowing

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