Warm-up:
Row 500m
Crossover symmetry
20 banded good mornings
15 leg swings
Inch worms down
Samson lunges back
10 push ups
12 GHD sit-ups
15 dislocates
15 slow squats
Strength:
Three sets of:
Deadlift x 6-8 reps @ 2 descend
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds
**record deadlift weight
WoD:
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Russian Kettlebell Swings (32/24 kg)
If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.
Mobility:
Mash triceps on racked barbell
Lax to shoulders and pecs
Roll posterior
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SATURDAY 20210417
FRIDAY 20210416
