Friday 10/26/18

come with me if you want to lift.jpg

Warmup:

Side-lying windmill w/ foam roller x 10/side
Cat Cow x 10
Wall Leg swings (a/p) x 10/side
Wall leg swings(lateral) x 10/side
Squat thrust x 15
Serratus wall slide w/ lift x 10
Pushup x 10

Workout:

A1. Strict Press 6 x 3 @ 90-93%
A2. Inverted Row (3sec ECC) 5 x 5

WOD:
3 Rounds For Time:
400 m run
21 KB Swings (55/35)
12 Pull Ups

Time Goal: Sub 11:00
Time Cap: 15 Minutes

Post:
Side plank 2 x 45sec/side