Wednesday 9/5/18

Wise Words from The Greatest!

Warm-up:

Figure 4-Quad Pull-Spider lunge w/ hip lift + Rotation(both ways) x 5/side
Side Lunge x 5/side
Walking Lunge w/ OH Reach x 5/side
Band:
Face Pulls x 10
Hanging Pull Apart x 10
Straight Arm Pulldown x 10/side
Triceps Extension x 10/side
Split Stance Incline Chest Press x 10/side
Pushups x 10

Workout:

Strength(Upper):
A1. Bench Press 3 x 10 @ 73-75%
(45sec. rest)
A2. Inverted Row(5 sec. ECC) 3 x 10
(45sec. rest)

WOD:
100 DU
1000m Row
1 mile Run
1000m Row
100 DU

Time cap: 30min.

Post:
Foam Roll/Stretch