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