Dynamic Warm Up- Mobility Prepare for:

Primer: 
3 Strict Press  
5 BB Glute Bridge
https://www.youtube.com/watch?v=6EhYj5eSngY
https://www.youtube.com/watch?v=ylpfCk3i-0Y


A: Strength EMOM 10 Minutes
Odd: 3 Strict Press 5×3 (from rack AHAFA )
Even: 5 BB Glute Bridge  5×5

B: WOD (21-26 minutes)
3 Rds for time of:
20 Cals Row
20 Russian KB Swings Grn/Blu
2 minute rest
3 Rds for time of:
20 Cals Echo Bike
30 Situps
2 minute rest
3 Rds for time of:
20 Cals Erg
20 Thrusters 75/55 

Accessory Work
Over Head carry 100ft 3×1
Handstand Descent practice
Cool down:
Bike,walk or row 3-7 mim. Mobility static holds, foam roll
Glute Stretch Hold 1-2 mins per side

Leave a Reply

Your email address will not be published.