Partners doing external shoulder rotation while holding an isometric lunge ….. love it
Warm up
- 10 ps from elbow position spine opener
- 5 cat cows
- 10 ps banded side knee lifts on all fours
- 10 S A banded pull back from squat position
- 400 m run
- 10 dowel O/H squat
- 200 m run
- 10
Strength
Incline Bench Press 12 8 6 8 12
10 ps SA ROW weighted and using a band…
WOD 1
10 Rounds:
1 Rope Climb
6 Alternating DB Snatches (60/35)MW
12/8 Calorie Assault Bike
WOD 2
15 12 9 5 3
- AHAS reverse lunges
- S A thrusters
- 10 ps renegade rows ….stays constant
WOD 3
6 min sprint
- 5 box jumps
- 10 kettlebell swings side to side
- 5 MB clusters