Thursday 8/30/18

stronger than your strongest excuse.jpg

Warm-up:

Toe Touch-Deep Squat w/ OH Reach x 10
Spider Lunge w/ Hip lift + Rotation x 6/side
Side Lunge x 5/side
Reverse Lunge x 10/side
KB Swings x 15

Band:
Shoulder Rolls x 10
Face Pulls x 10
Hanging Pull Apart x 10
Crossover Pulldown x 10
90/90 External Rotation x 10/side
90/90 Internal Rotation x 10/side

Workout:

Strength (lower):
A1. Deadlift 3 x 10 @ 73-75% 1RM
A2. Goblet Split Squat 3 x 12

WOD: 3 rounds for reps of:
1 minute: battle rope
15sec. transition
1 minute: Russian KB swings (70/55)(55/35)
15sec. transition
1 minute: 10 m shuttle sprint
15sec. transition
1 minute: med ball cleans
1 minute rest. Stagger stations as needed

All rest at same time
Score=total reps.

Accessory: Extended foam rolling