09.20.2021

Row/run/bike an easy 3:00

T-Spine Stretch on a bench x 30 seconds
Prone PVC Pipe Pass Thrus x 15 reps

and then …
Deep Squat Progressions x 5-7 reps

Followed by …
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Mobility
banded lat stretch x 30 seconds each side
banded ankle stretch x 30 seconds each side


Strength
Front Squat 00X1; 6,6,6,6; rest 2:00-2:30 between sets



WOD
"I don't want to go home"
9-6-3
thrusters 135/95
push ups

Rest 3:00

3-6-9
clusters 155/105
hspu or handstand walk 25 feet