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04.30.18

30
Apr

04.30.18

Warm Up
400m run or row

Two sets of:
10-12 lateral box walk overs – use light DB weight at your sides if you like
https://www.youtube.com/watch?v=HtQ2VK0Lea4
10-12 supinated ring rows

Two sets with an empty bar of:
10 good mornings
7 back squats
5 pausing front squats

Mobility
psoas march x 10 each leg https://www.instagram.com/p/BheREQ8DUo0/?taken-by=functional.bodybuilding
lat pull downs in the hollow position x 20 reps
elbow plank scap push upsx 10 reps
banded pull throughs 8-10 reps https://www.youtube.com/watch?v=ZuKowDpVVXM

Skill: Strict Press week 1

4 sets of 8 reps @ 60%

WOD

all movements done with a sandbag
21-15-9

Deadlift

Bent over row

Clean

Front squat

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