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05.08.17

8
May

05.08.17

Warm Up
2:00 bike,row, run or jump
2 rounds…
Batwing rows x 6-8 reps with a :05 hold at the upper position
DB seated push press x 6-8 reps
Walking lunges x 10 each side
Mobility:
scorpion stretch x 5 reps each side
Cossack squat x 5 each side
banded good mornings x 15 reps
band face pulls x 15 reps

Warm up complex- 5 times through
1. inchworm to hollow plank- scared cat back
2. send triceps back and hit bottom of a push up
3. scorpion stretch to right and to left side
4. tricep push up back to hollow plank
5. walk feet forward to hands

Skill: Bulgarian Split Squat
3 sets of 20 reps (10 each leg)
use 15-30# DBs
rest :60 between legs and up to 2:00 between sets

WOD:
3 RFT
20 air squats
20 push ups
20 sit ups
then..
15 tire flips

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