Thursday 3/7/2019

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Strength
A1. Bench Press 2x4@85-90%, 2x2@90-95%, 1x8@80%
A2. Bird Dog Row 3x4/side

WOD
15 Minute Alternating EMOM
1: 1-3 Rope Climbs (L1: 2:1 Rope Pulls)
2: Max Effort Plank Hold
3: 100m Sprint

Post
Lax Ball: Glute/Trap x 30sec/side each
Band Hamstring Stretch x30sec/side
Band Groin Stretch x30sec/side
Band Glute Stretch w/ t-spine rot x 30sec/side

Workout for a cause to benefit Joy US Foundation: Saturday, March 9 at 9am