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08.07.17

7
Aug

08.07.17

Warm Up:
Foam roll thoracic spine
Foam roll quads
Banded shoulder distraction stretch x :30 each side
Banded hip flexor stretch x :30 each side
then..
3:00 Light Bike or Row, into 3 Rounds:
4 Pushups, 8 Pausing Air Squats, 12 AbMat Sit-Ups

2 Rounds:
3 Samson Stretch on each leg (5 second hold in each)
3 Alternating Spiderman and Reach each side

Barbell Warmup – Empty Barbell
5 Deadlifts
5 Hang Muscle Cleans
5 Strict Presses
5 Good Mornings
5 Back Squats
5 Front Squats

Skill: 9:00 EMOM
odd mins: reverse lunges with barbell back racked 95/65 x 10 reps (5 each leg)
even mins: barbell bent over rows x 10 reps

WOD:
4 RFT
200m Farmer Carry with KB 72/53
every 50m stop and do KB deadlifts
*1st 50m (pylon) 8 KB DL
100m (fence) 6 KB DL
150m (pylon) 4 KB DL
200m (finish line) 2 KB DL
then complete 25 wall balls 20/14
rest 2:00

 

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