Dynamic Warm Up- Mobility Prepare for:

A. Strength:
EMOM x 10 MINUTES

Min 1 – 10 Seated Alt. DB Arnold Press
https://www.youtube.com/watch?v=UgvvMUtGUG8

MIn 2 – :40 Max Single DB Curls
https://www.youtube.com/watch?v=ZLjVJZbqxOg

(Score is Weight)

B. WOD:
4 SETS ON A 4:00 CLOCK…
100m Sprint
20 DB Walking Lunges (50/35)|(35/20)
15 DB Hang Power Clean
Max Plank in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Slowest Time)

C. Finisher:
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

(No Measure)

 

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