a) WARM UP:
- Bear Crawl to end of gym
- Single arm overhead carry – heavy – to whiteboard, switch arms and go back
- Single arm farmer carry – heavy – to whiteboard, switch arms and go back
- Bear crawl back
- 10 Leg swings per leg – front/back & side/side
|
| b) STRENGTH/SKILL:
Superset 5x:
- 5 wall walks (start on your stomach; end with noes/toes on wall)
- False Grip Holds (Level 1: 5-10 sec, Level 2: 10-15 sec, Level 3: 15 – 20 sec)
Rest no more than 1:30 between sets.
|
| c) WOD:
For time:
- 21 Deadlift (225/145)
- 50 air squats
- 21 Push Press (135/95)
- 15 Deadlift
- 50 air squats
- 15 Push Press
- 9 Deadlift
- 50 air squat
- 9 Push Press
(21-15-9 with 50 squats between the DL-PP)
|
| d) ACCESSORY WORK:
3x:
- 10 Russian Twists (ea. side)
- 10 side Plank
- 20 heel lifts (heels to the sky)
|
e) RECOMMENDED MOBILITY:
- hammies/glutes – pigeon pose, roll, smash
- quads/adductors – couch stretch, roll
|
