Love this shot of Nicki at the Classic ! OH thats a rep!
Warm up
Big 6 shoulder moves
10 jump squats hold for 3 second at bottom before going again.
2 cart wheels R and L side starts….. just try it !
10 banded pulls
5 burpee depth jumps with full push up
10 shoulder retractions in plank
5 shoulder retractions on rig. OPEN AND CLOSE YOUR SHOULDERS
Back squat TEMPO 0/2/3
2×8@ 70-73%
2×4@80-83%
3×1 @90-95%
WOD 1
8 minute AMRAP:
8 alternating single arm db burpee clusters (50/35lb)
8 toes to bar
WOD 2 Metcon Class
buy in 1500m row
5 rounds of
5 pullups
10 pushups
15 air squats
OR
buy in 1 mile run
5 rounds of
5 pullups
10 pushups
15 air squats