We would like to wish a very happy birthday Jon Dinh! His birthday was last Monday on the same day as Coach Mikes! Jon came to us 9 months ago from Minnesota and quickly became a gym favorite. His is a very gifted athlete with an amazing work ethic. What makes him really special though is what a great person he is. He always puts others first, and wants to help out however he can, whenever he can. He constantly gives out great coaching points to those in need and has quite the eye himself. Jon truly is an incredible guy. We hope you enjoyed your day! Happy Birthday!!
WARM UP:
400 M. Run or Row
3 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Then :
Shoulder Mobility
SKILL:
Precision we will be adding weighted glute bridges into our skill today. This is our next progression in regards to our posterior chain and hamstring development. It will look like so, however I want your feet a little bit further away then shown, and your toes up with heels down in an effort to engage more hamstring. Enjoy!
3 Rounds
8E DB Alt. Strict Press
10 Weighted Glute Bridges (Work from 65-135lbs.)
10 V-Ups
*You choose the weight for strict press and glute bridges.
LIFT:
Paused Front Squat
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%
WOD:
“DINH”
For Time:
30 Cal Row
30 T2B
30 HSPU (Adv. Strict)
30 T2B
30 Cal Row
POST WOD:
Roll & Mobilize
