02.19.18
Warm Up: Row 300 meters @ an easy pace
Into …
Banded Perfect Stretch x 45 seconds per side Psoas Pulse x 45 seconds per side
Banded Clam Shell Iso Hold x 45 seconds per side Banded air squats x 10 reps Fire Hydrant Iso Hold x 30 seconds per side
Two sets of: Side Plank Hold x 30 seconds per side Air Squats x 15 reps Wrist Stretch x 30 seconds (Place your hands on the floor and point your fingertips towards yourself.
Skill: Front Squats
6:00 EMOM
1 Front Squat @ 80-85%
WOD
For Time
25 Thrusters 95/65
3 Lengths (of the front part of the gym by the rowers) OH walking lunges with plate 45/25
25 Ball slams
3 Lengths Bear crawl
25 Burpees