March 21, 2018 Posted on March 20, 2018 by glennstake a) WARM UP: 2 min Bike or Row 5 ring rows 10 Pushups 15 Sit Ups 3 rounds (increase intensity): 20 single unders (rounds 2 and 3: 20 double unders) 5 Empty Bar Sumo Deadlifts (rounds 2 and 3: increase weight and do 5 sumo DL high pulls) 5 Scap Pull ups (round 2: 5 chin over bar pull ups, round 3: 5 C2B) 5 Pushups (rounds 2 and 3: 3 burpee box jump overs) b) WOD: Alternating EMOM x 20 (4 Rounds): A) 50 DU B) 10 Sumo Deadlift High Pulls (95/65) C) 9 C2B Pull Ups D) 8 Burpee Box Jump Overs (24/20) E) REST BREAK c) RECOVERY + MOBILITY 1:00 of T-spine rolling 1:00 Banded Lat Distraction per side 1:00 pigeon pose per side 1:00 couch stretch per side Share this:TwitterFacebookLike this:Like Loading...