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THURSDAY 160519

Warm-up:

Run or Row

Crossover Symmetry

Banded Lat Stretch

Inch worms down

Bear Crawl Back

Handstand Practice (walks/Holds)

10 Push ups

10 Pullups

10 Bird Dogs

15 squats

 

Strength and Skill:

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3 sec descend
Rest 45 seconds between legs, 45 before moving on

Pronated-Grip Strict Pull-Ups x 5 reps @ 2 sec descend
Rest 45 seconds

 

WoD:

For time:

75 Double Unders
50 Wall Ball Shots (20/14 lbs)
25 Burpees
50 Wall Balls (20/14 lbs)
75 Double Unders

 

Mobility:

Mash Calves/Achilles

Mash Quads

LAX to Plantar

Roll Posterior

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