Week 3 March 8-12 – BRO REP-Any sports figure, team, organization that an athlete wants to Rep

6:15 Striking  WOD

Dynamic Warm-Up – Mobility
Prepare  for..  

A. WOD: “Black Diamond”
15 Min EMOM
Station 1 Heavy Sled Push 3x down green
Station 2 Ski Erg 11/9 Cals
Station 3 GHD sit-ups or ABMAT sit-ups 13/20 (GHD or ABMAT)


LAX ball under foot

HOW TO: Lacrosse Ball Foot Smash

Standing Straddle

Standing Straddle


The #1 Mistake People Make in Pigeon Stretch

Spinal Twist

Reclining Spinal Twist

Cool Down: Ride-Row 3-5 minutes flush, static stretch upper & lower body


Find your 1RM of the day bent press


Bent press x1 into windmills x3
Row 150M


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