WARM UP:
500 M. Row
2 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
10 Inch Worms
10 Scorpions
Then:
Shoulder Mobility
SKILL:
3 Rounds (At a walking pace)
8 DB Skull Crushers
8 Weighted Close Grip Push Ups
10 Assisted Glute-Ham Extensions
10 Bar Roll Outs
Burn out set of Forearm Curls
LIFT:
Back Squat
5 @ 70%
3 @ 80%
2 @ 90%
*2 Rounds 5-3-2, then 5-3-2
WOD:
“BOOMERANG”
AMRAP 8
5 Dead Lifts @ 65%
5 Burpee Muscle Ups
*Sub. Burpee Pull Ups for MU accordingly.
POST WOD:
Roll & Stretch
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