05.30.18

Warm Up400m run/row/bike 2 easy rounds of:

Banded Monster Walks x 10 reps fwd/bck Banded Lateral Walks x 10 reps each direction Jumping Air Squats x 10 reps then... Shoulder opener circuit: light dumbbells or 2.5# plates 2 easy rounds of:

5 reps bicep curls palms facing up https://www.youtube.com/watch?v=M5HVq5ZGAK0&index=26& 5 curls thumbs up in the neutral grip- shoulders pushed down and lats tight 5 overhead lateral raises- palms up with straight arms 5 overhead lateral raises- thumbs up

6:00 EMOM min 1: reverse dips on box x 10 reps (dip with hands on the front edge of the box either with bent knees or straight legs min 2: incline push-ups on 30" box x 15 reps

min 3: hand plank shoulder taps x 30 reps

Skill: push press warm up 5 reps empty bar, 5 reps @ 40%, 5 reps @ 50%, and 3 reps @ 60% and 3 @ 65%

then

2 sets of 6 reps @ 70%

WOD 4 Rounds- not timed- athlete picks weight that is moderately heavy 60 DUs or 120 singles 8 each side single arm suitcase deadlifts https://www.youtube.com/watch?v=FSAhSuPEfPU 5 DB strict press 20m dual DB cross carry- one arm locked out overhead, other arm at side farmer carry 45 sec elbow plank