Friday 11/9/18

all that matters is here and now.jpg

Warm-up:

Figure 4-Quad Pull-SLRDL x 5/side
Spider lunge w/ hip lift + rotation x 5/side
Deep side lunge x 5/side
Bar step overs x 10
Bar step unders x 10
Shoulder + wall taps x 10/side
Reverse Bear Crawl to sprint x 3 x 5yd crawl-10yd sprint
Bar: Strict press x 15

Workout:

Strength:
A: Push/Split Jerk: 5 x 3 80-90%
B. Handstand Hold 4 x 30"

WOD:
10 Minute AMRAP:
3 HSPU (L1: Seated DB Press)
3 Box Jumps
3 T2B
6 HSPU
6 Box Jumps
6 T2B
9,9,9
12,12,12...

Post:
Arm Farm