Call Us: (612) 226-8720

07.28.17

28
Jul

07.28.17

Warm Up
LaCrosse Ball smash of traps x 1:00
Foam roll thoracic spine x 1:00
Foam roll quads x 1:00
then..
2 rounds of
200m run
8 push ups
8 scap pull ups
8 air squats
8 spiderman lunges
:20 squat hold

Primer:
3 sets not timed
Option 1:
3 pull ups
3 c2b pull ups
3 bar muscle ups

Option 2:
3 kip swings
3 knees to chest
3 TTB

Skill: Back squats
set 1: 9 reps at a light weight @ 55-65%
set 2: 7 reps at a moderate weight @65-75%
set 3: 5 reps at a moderately heavy weight 75-80%
set 4: 3 reps at a heavy weight 85+%

WOD:
6 RFT
6 HSPU
9 Front squats 115/75

Leave a Reply