workout of the day
03.24.2021
WOD
"Multiple Layers"
20:00 EMOM
min 1- gymnastics choice 3-8 reps depending on what skill you pick
min 2- bike cals x 10/8 or ski erg cals
min 3- DB manmakers x 3-4 reps 35/25 30/20
min 4- hollow hold flutter kicks x 50 reps
Warm up
3 sets
30 seconds single unders
8 barbell good mornings
20 seconds hollow rocks
8 barbell Kang squats
Primer: work on lats
active thoracic extensions x 20 reps https://ppp.thebarbellphysio.com/exercises/177918
then
5-4-3-2-1 scaled dragon flags https://youtu.be/uIFVJ9bte8M?list=TLGG-oiCKeqmoK0xNzAzMjAyMQ
10-8-6-4-2 bird dog rows- heavy https://ppp.thebarbellphysio.com/exercises/68071
WOD
"Multiple Layers"
20:00 EMOM
min 1- gymnastics choice 3-8 reps depending on what skill you pick
min 2- bike cals x 10/8 or ski erg cals
min 3- DB manmakers x 3-4 reps 35/25 30/20
min 4- hollow hold flutter kicks x 50 reps