05.20.2020
Warm Up
3 rounds
10 alternating lunges
10 alternating single leg v-ups
10 sprawls- burpee, no push up
Mobility
https://www.instagram.com/p/B6WKPdZnII-/
A. externally rotate overhead press x 8 reps/side slowly
B. TGU to the hand x 4 reps/side slowly
C. tall plank in/outs x 8 reps/side
D. Cuban press with PVC- not part of the video x 10 reps
EMOM 10:00
min 1- 10 DB bicep curls- two hands on one DB + 5 push ups
min 2- 16 skaters- 8 each side
then
EMOM 9:00
min 1- lat pull overs x 10 reps
min 2- DB pull thrus in a plank position x 8 reps (4/side)
min 3- TGU x 2/side
WOD
"High Step"
12-10-8-6-4-2
Single DB step ups
DB Shoulder to overhead or barbell 95/65 75/55