Lifting tonight

Warm up 

• ankle and hip release with bands on rig
• release tere minor, major, upper traps 
• 10 sp SL deadlifts with dowel ******* make sure to keep you 3 point contact at all time
• 10 dowel squats 
• 5 dowel pushups 
• 30 sec wall sits with moving angel arms 

 

STRENGTH

5×5 ps Split squat back foot on small box or bench  2/0/2 …start with knee on the ground to get you perfect position before starting. use BBell, DBell, Body weight, front rack position   alternate with  10 heel rolls with MB butt engaged

METCON

20m EMOM 200m Row or assault Bike  5 Thrusters (135/95)(95/65) MW 6 Push Ups