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FRIDAY 160219

Warm-up:

Row 500m

Crossover symmetry

15 Hollow rocks

Roll Thoracic spine(upper back) to open upper chest

Pigeon stretch

Spiderman crawl down

Zombie walk back

15 PVC OH Squats

 

Strength:

Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps

Build in weight over the course of the 8 sets.

 

WoD:

“Nancy”

Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

 

Accessory work:

Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2 sec descend

 

Mobility:

Roll quads

Mash calves/achilles

Couch stretch

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