02.21.2020
Warm Up
60 seconds row or bike
30 seconds reach thrus https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&
30 seconds plank hold
60 seconds row or bike
30 seconds banded good mornings
30 seconds squat rocks https://www.youtube.com/watch?v=PDS5FVq_WdY&index=8&
then One set of
Single arm KB clean + single arm KB push press x 30 seconds each side
Mobility: for the front rack
quadruped thoracic rotations x 10/side
box stretch x 5 deep breaths
ankle stretch in a deep lunge x 30 seconds/side
deep squat rotations x 8/side
Skill: front squat- eccentric focus (15:00)
6 sets of 2 reps @ 65% tempo 60X1
*during rest time complete a super set from below
(do one super set between rounds only 3 times, not for 6 rounds)
Super Set- build load
3 total sets completed
DB high pull x 8/side
DB dual seated strict press x 10 reps
WOD (19:00)
Tabata intervals :20 on/ :10 off for 8 sets each exercise
Take a 1:00 break between exercises
battle ropes
slam balls
push ups
bike cals