ZERO FUN HAPPENS HERE

 

 

WARM UP

• 5 x squat, step back into upward facing dog, step up, open arms right and left
• 5 cat cows, leaning back on heals
• 10 ps in in supine, pin shoulders back, do side to side hip rolls
• 10 lying  prone, using dowel, push arms straight out and back 
• 10 lying prone, using dowel, pull arms up back
• 10 push up holding the down phase for 2 second to open pec up 

Strength: 20 min

Tempo Bench Press down 3 sec, hold 2 sec and up 1 sec. REP @ SETS 

5×3@805     3/2/1
2×5@50%
2×5@75%
5×3@80%

 

Pick a WOD

WOD: 1

3 Rounds:
400m Run*
15 KB Swing (70/53#)
9 Chest-to-Bar Pull-Up. ring or seated banded pulls or jumps

WOD: 2

4 Rounds:
500m Row
25 Back Squat (135/95#)
*from the Ground