Friday 10/19/18

friday face.jpg

Warm-up:

Side Lying Windmill w/ foam roller x 10/side
3 way lunge(Forward, Side, Reverse) x 3/side
PVC Goodmorning x 10
PVC shoulder rolls x 10
PVC SLRDL x 6/side
PVC Thrusters x 10
MB Drop Pass/MB Chest pass x 10

Workout:

A1.Option: Push Press/Bench Press 5 x 4 @ 85-90%
A2. Inverted Row 5 x 5

WOD:
"Bergeron Beep Test"
EMOM for as long as possible complete:
7 Thrusters (75/55)
7 Pull Ups (L1: Ring Rows)
7 Burpees

Post:
B1. Depending on choice from A: DB/KB Bench Press/Landmine OH Press 4 x 5