Thursday 11/8/18

do what you have to do until you can do what you want to do.jpg

Warmup:
Band Leg Swings x 15/side
Band Groin Stretch x 30sec.
Band Glute Stretch w/ T-spine Rotation x 10/side
Mini-Band(knees):
Jumping Jacks x 10
Air Squats x 10
Supine Hip Extension x 10
Frog Pump x 10
Hip opener x 10
Band:
Face pulls x 15
Hanging Pull apart x 15
Straight Arm Pulldown x 15
Band Fly's x 15
Serratus Wall Slide + lift x 10

Workout:

Strength:
Deadlift 5 x 2 @ 93+%

WOD:
5 Minute AMRAP
Buy in:45/30 Cal row
12 Deadlifts (Rx:185/135) (L1:135/95)
12 Burpees
-3 minute rest-
5 Minute AMRAP
Buy in: 30/21 Cal Row
9 Deadlifts (225/155) (L1:155/115)
9 Burpees
-3 minute rest-
5 Minute AMRAP
Buy in: 15/12 cal row
6 Deadlifts (275/185) (L1: 185/135)
6 Burpees

Score= Total Deadlifts+Burpees
*Increase DL weight each round