05.11.2021

Warm Up
coach led dynamic warm up
https://www.instagram.com/p/CHvhxIBnzdS/
10 reps of each

https://www.instagram.com/p/CHqV-H1HoSA/
5 reps of each ▪️World’s Greatest Stretch
▪️Quad Stretch
▪️Hamstring Stretch
▪️Modified Pigeon Stretch


Strength
Bench Press
5 reps @ 60%
3 reps @ 70%
1 rep @ 80%
3 reps@ 75%
2 reps @ 85%
1 rep @ 90%

WOD
"Drag Race"
14:00 AMRAP
Sled pull 25m forward/25m backwards
DB box step ups x 10 reps 50/35 35/20 24/20" box
strict hspu x 8 reps or sub strict hspu on a box or in a downdog position
DB hollow body flutter kicks x 50 reps