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04.14.17

14
Apr

04.14.17

Warm Up: with a partner for 9:00
A. partner rows/runs :30
B. 1st round- air squats
2nd round- lunges
3rd round- inchworms

Mobility:
Banded hip flexor stretch x :45 each side
Banded lat stretch x :30 each side
T-spine pulses on bench x 10 reps
Thread the needle stretch x :30 each side

Skill: Deadlift
1 x 5 reps @65% Touch-n-Go
1x 5 reps @75% Touch-n-Go
1x 4 reps @80%
1 x 3 reps @85%
1 x 2 reps @90%

WOD:
EMOM for 12:00
min 1: Bar muscle up x 3 reps or ring rows
min 2: DB burpee box step ups x 6 reps 50/35
min 3: DUs x 30 reps or 10 attempts

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