March 1, 2016

 

a) WARM UP:

2 rounds:

  • 30s roll quads
  • 10 cossak squats
  • 10 lateral banded walks each way
  • 30s per leg couch stretch
  • 30s per arm banded lat distraction
  • 1 min roll thoracic

Then, Scap Activation

b) STRENGTH:

3 x 5 Back Squat @ 75%

c) WOD:

10 min EMOM

  • Odd Min – 30 DU + 1-3 MU
  • Even Min – 10 T2B + 5 HSPUs

**if you can not complete the work in the prescribed time, turn it into an AMRAP

d) RECOMMENDED MOBILITY:

  • Roll quads
  • LAX bottom of feet
  • Calf Stretch
  • Pigeon Stretch
  • Adductor Smash or stretch
  • Chest Opener and/or Chest Smash

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