01.15.2021

Warm Up
9:00 EMOM
min 1- lunge complex (forward R + forward L + Cossack R + Cossack L) x 3-4 complexes
min 2- 30 second crab walk
min 3- 5 inchworms


Mobility
2 sets
bird dogs x 10/side
RKC plank x 2 sets of 10 seconds https://youtu.be/awXlrvnr-QE
then...
2 sets of 3 reps Jefferson curls on the wall https://www.facebook.com/thebarbellphysio/videos/958873037950787

Strength
3 sets
A. barbell Z- press x 5 reps @2X11
B. Goblet Cossack squats @ 3X01 x 8/side
C. hollow rocks x 15-20 reps



WOD
Open 13.2
10:00 AMRAP
5 shoulder to overhead 115/75 95/65
10 deadlifts 115/75 95/65
15 box jumps 24/20"

cool down
seated straddle x 2:00
cat/camels x 10 reps
seal pose x 1:00