March 11, 2016

 

a) WARM UP:

Between posts:

  • duck walk there (https://www.youtube.com/watch?v=A_xEJwwuX6Y)
  • 5 push ups
  • inch worm back
  • 10 dowel pull thrus
  • 10 overhead squats with dowel
  • 1 min couch stretch per leg
  • 1 min pigeon stretch per leg
  • 10 weighted single leg glute bridges (5 per leg)
b) STRENGTH:

Superset 3x:

  • 6 reverse lunges each side @ 45% Back Squat max 
  • 6 Romanian Deadlift @ 60% Deadlift max
c) WOD:

Open WOD 16.3    

OR

25 min AMRAP

  • Single handed overhead walking lunges with db (switch hands each round) – 10 per leg (55/35/20)
  • 10 Wall Balls (20/14)
  • 10 HSPU (strict if possible – full range of motion.  If not, work on negatives.)
d) ACCESSORY WORK:

2x:

  • 10 Ring Roll Outs
  • 10 Med Ball Russian Twists
  • 15 Push ups
e) RECOMMENDED MOBILITY:

  • Pec Smash with LAX
  • Foam Roll Lats, arm pits and under scap
  • Trap Smash/Tack and Floss with LAX

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