Monday 8/27/18

squats low standards high.jpg

Warm-up:

Jumping Jacks x 30
Sumo Squat Groin Stretch (45 sec./15sec. each)
- Hold w/ both elbows inside knees
- Rotation Left (right elbow extends)
- Rotation Right (left elbow extends)
"Spider" Mountain Climbers x 20
BW Split Squats x 12/side
Deadbug x 10/side
PVC Pipe/Dowel:
Shoulder Rolls x 10
SLRDL x 6/side
Thrusters x 10
Overhead Squat x 10

Floor wrist mobility x 10
Partner Front rack mobility x 10

Workout:

Strength (full body):
A1. Front Squat 3 x 10 @ 73-75% 1RM
A2. Pull-ups (5 sec. Eccentric) 3 x 6

WOD:
 50-40-30-20-10 Double Unders and Sit Ups.

Time goal: sub 7 minutes.
Scale 2:1 single unders

Post:
B1. 1KB Bent Row 2-3 x 10/side
B2. Turkish 1/2 Get-up 2-3 x 8/side