11.26.18

Warm Up

1:00 jumping rope
:30 jumping jacks
:30 deep squat progressions
then..
2 rounds
15 second active bar hang
6-8 reps supinated ring row with a slight pause at the top
then..
2 rounds
10 banded good mornings
10 body weight Kang squats https://www.youtube.com/watch?v=p2cQp1aAWjc



Mobility: https://www.instagram.com/p/BqOqcn0FVvX/

10 reps of each exercise
1. single leg RDL no weight
2. banded pull throughs
3. split stance reach to toes
4. KB (heavy) deadlift


Set Up: https://www.instagram.com/p/BqGoi40hpUO/

Skill: Deadlifts

10 reps @ 50%
10 reps @60%
8 reps @ 75%
5 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 90+%


WOD
6:00 AMRAP
3 ring dips
10 alternating pistols
*4 lengths shuttle run 25'
each round add one length shuttle run