Monday 9/17/18

hard to beat a person who never gives up.jpg

Warm-up:

Deep Squat w/ Rotation x 5/side
Band 3D Pull Apart x 10
PVC:
Lateral Bar Step-Over x 5/side
Lateral Bar Step-Under x 5/side
Shoulder Rolls x 10
PVC Goodmorning x 10
PVC SLRDL x 10/side
Box Thoracic Mobility x 10

Workout:

Strength(Full Body):
A1. Back Squat 4 x 6(2sec. ISO) @ 80-85%
A2. Chin-up 4 x 5(3sec ISO + 3sec ECC)

WOD:
21-15-9
Thrusters (95/65)
Pull Ups

Time Cap: 12 Minutes

Post:
B1. Supine Leg Lift 3 x 15
B2. Reverse Hyper 3 x 15