WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
10 Inch Worms
Then:
10 Pass Through’s
10 Y’S
10 T’S
10 W’S
10 Reverse Fly’s
10 Face Pulls
Then:
Hip Mobility
SKILL:
EMOM 8
ODD: 60 Sec. Front Plank
EVEN: 20 Weighted V-Ups
LIFT:
EMOM 10
3 Dead Lifts
*Start at 65% and work to a heavy triple.
WOD:
“LIGHTNING MCQUEEN”
2 Rounds
20 Cal. Row
20 S2O (115/75) (95/65) (75/55) (65/45)
20 Bar Lateral Burpees
20 Dead Lifts
POST WOD:
10 Y, T, & W’S
10 Face Pulls
Then:
Mobilize & Stretch
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