09.17.19 Fran *with options

Warm Up
2 rounds

200m run or row
5/side plate drop back lunges- one foot on a bumper plate and reverse lunge
20 second/side single leg wall sit
50 feet perfect stretch walk - lunge, forearm on the floor, then thoracic rotation, then straight leg stretch


Mobility:
parallette shoulder extensions x 10 reps
banded glute bridges x 20 reps
banded ankle distraction x 30 seconds each side
wrist stretches x 30- 60 seconds


Skill: bulletproofing
6:00 EMOM

min 1: DB step ups x 8-10 athlete chooses weight for good form, box height at knee
min 2: 30 second barbell OH hold @ 50-60% 1RM strict press

WOD
Fran
21-15-9
thrusters 95/65
pullups

**Options for Fran**
Heavy Fran 135/95 or 115/75
C2B pull Fran
DB thruster Fran 35/20


Cool Down
Bulletproofin:

3 rounds for quality
1 Arm RKB Swings: x 15 each arm
Sumo Inchworms: x 10
1 Arm Waiters Squat: x 10 each arm
Lateral Leg Swings: x 10 each leg
From the Coaches:

Focus on body position and choose a weight that allows you to go unbroken


Monthly Mobility Challenge
Week Three
Lizard pose 1 min/side
Seal Pose/ Sphinx 2 mins
Frog pose 2 mins
Saddle pose with eagle arms 1 min/side with arms
Table top 2 mins
1 min= 1 rep