Mobility and trigger release tonight!

Hope to see everyone there….

 

WEAR SOCKS 

Warm up   

• 10 air squats 
• 10 ps side lunges, check form, knees inline with ankle, wide stance and heel up on back leg 
• 2 wall walk with 10-20 sec holds
•  lat and pec release with ball 1 min per side 
• Banded arm stretches

Strength 

power/ Push Jerk  5 4 3 2 1 1 1 

or 

Bench Press 5 4 3 2 1 1 1 

alternate 

5ps lunges, back foot on SMALL BOX or BENCH,  front rack position use above weights if possible  

 

wod

21 15 9

50% of 1 rm 

Split jerk 

Ring dips

Ring rows 

 

FLOATER MOVE 5 ROPE CLIMBS/ LYING ROPE CLIMBS