Call Us: (612) 226-8720

08.04.17

4
Aug

08.04.17

Warm Up:
Trap LaCrosse ball smash x 1:00 each side
Foam roll thoracic spine x 1:00
Wrist stretches each position x :30
Banded hip flexor stretch x 1:00 each side

then
1:00 easy bike or row
3 Scap Retractions or Strict Pull-Ups
5 Pushups
7 AbMat Sit-Ups
9 Air Squats
:45 moderate bike or row
3 Scap Retractions or Strict Pull-Ups
5 Pushups
7 AbMat Sit-Ups
9 Air Squats
:30 fast bike or row
3 Scap Retractions or Strict Pull-Ups
5 Pushups
7 AbMat Sit-Ups
9 Air Squats

Mobility:
banded air squats x 20 reps
banded lateral walks x 15 reps
banded monster walks x 15 reps
band pull aparts both horizontal and overhead x 15 reps each

then..
4 sets not timed, rest as needed
kip and cadence complex
2 kip swings + 2 knee tucks + 2 TTB with straight legs

WOD:
For Time
5-10-15-20-15-10-5
OHS 115/75 or 95/65 or 75/55
TTB- sub hanging knee raises

Leave a Reply