07.10.2020

Warm Up
400m run
3 sets 12 band pull aparts- 1 sec pause with hand wide on each rep
10 drop back to knee lift/leg
30 second shoulder taps

Mobility:  thoracic spine

https://www.instagram.com/p/Bw3QhUwFm3z/
1.  Quadruped thread through pull away from the ground2.  Quadruped shoulder blade movement 3.  Quadruped lat stretch4.  Modified pigeon with rotation

Skill: barbell strict press
12-10-8-6
** In between sets of presses, complete 10 sit ups and 10 banded bicep curls.
At Home:  DB strict press- single arm- you can hold one DB in the rack position and press the other. Each set is total reps listed. Build load if you like.


WOD"Axel"

20:00 EMOM
min 1- landmine deficit RDL x 6 each side with a slow descend
min 2- rotational MB throws x 15/side

min 3- curtsy box step downs x 8/side 

min 4- DUs x 30 reps