04.21.2022

Warm Up
2 sets
cardio 1:00, increase pace every 20 seconds
10 behind the neck strict press
10 box jump, step downs
5 push ups
5 box dips

Mobility- squats
A. 10 reps x 3 second deep squat hold- with heels elevated on small plates and holding a plate at your chest
B. box ankle stretch x 10 second hold for 3 rounds each side
C. sit back on heels x 30-45 seconds





Lats to Fly
1. shoulder flexion eccentrics- 2 sets of 12 each side
on a bench with legs at 90 degrees so your back is flat on the bench, take a small plate in one hand, arm extended straight overhead. Slowly lower a straight arm with a slight pause and come back up. This is a single side movement.

2. standing hollow banded pull downs x 25 reps x 3 sets
lock rib down, squeeze glutes, pelvis under and generate power with arms only. Have straight elbows and wrists.


Strength
back squat
3 x 4 reps @ 65-70-80%
3 x 2 reps @ 85%

WOD
"Beach Bod"

4 rounds for time
Run 200m
15 push ups
6 sandbag squats 150/100 OR 6 front squats 135/95