CALM AFTER  THE STORM

 

Warm up

band hip and arm release 

3 rds 

12 Body weight side to side lunges(RX ADD SMALL LOAD)

10 ps Single leg Slam balls (RX use dead balls no bounce) Med ball for bounce  

10 tread the needle in Plank on knees

Review Pendlay row, neutral spine use 3 point contact with dowel 

Strength

Incline Bench Press

5 5 4 3 2 2

 

Wod

Coach sets the rounds

 

• 10  banded face pulls
• 8 Dbell combo. 1 squat 2 lunges ME in good form(MW)
• 10 alternating sots press from squat position ( light weights 3-5 lbs )
• 10 burpees side box jumps 1/2 burpees or box burpees and step ups
• 2 min bike or row….  or 2x crab walks

Finisher do warm up 2 x