09.19.2022

Warm Up
2 sets

200m Run
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=7GLMYwLE47c
Hip flexor hurdles x 5/side https://www.instagram.com/p/B1ewbGLFylu/
Cossack squats x 8/side
KB single side OHS x 4/side
KB single side press in the bottom of the squat x 4/side


Strength
Strict Press
5 sets of 4 reps @ 70%
between sets complete
20 banded lat pull downs + 8-10 push ups

Strict September
2 sets of 15 reps strict pull ups


WOD
"Wide Receiver"
21-18-15-12-9
unbroken thrusters 95/65 75/55
*you can rest as long as you need so that each set of thrusters is unbroken



Cool down
downdog 1:00
prayer stretch 1:00 each side- move your arms to one side, while keeping your pelvis static
candlestick stretch on wall 1:00- focus on the breathing 7-4-8 (inhale, hold, exhale)