Great job this week fam!
Warm-Up (2 Rounds):
– Partner MB Shuffle
– 25 Yd Bottoms Up KB Walk
– 30 sec. Hollow Rock
Dynamic Flex:
– Super Lunge
– Reverse Lunge w/ Twist
– A Skip
– Lateral Straight Leg Skip
– 10 Air Squats
Strength:
1.) Back Squat: 10 x 2 every 45 sec. @ 50% of 1RM
Skill: 8 min EMOM
– 7-10 Sumo DL High Pull @ 95/ 65
– 1-5 Bar Muscle Up (or banded)/ Sub Belly to Bar
WOD:
8 Min AMRAP
– 15 Push Jerk @ 95/65
– 10 T2B
Accessory:
1a.) Good Morning: 3 x 10
1b.) Band Pull Aparts 3 x 20
Recovery:
– Banded Lat
– Twisted Cross
– Cobra Stretch
– Fab Four