Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
3 rounds of:
10 ball slams
10 ball slam squats
5 push ups
150 m run
Workout Warmup: Strength
Bent over rows
10 min EMOM
5 reps on the minute. We will have to guess at the weight since we have never done this before. I think we should start at 50% of body weight and work up from there.
Workout:
Cindy, last done on 4/17/2018
20 min AMRAP
5 pullups
10 push ups
15 air squats
Lift:
Three OH squats, 5 rounds on the 2 min. Work up to a heavy triple.
Skill:
5 rounds of:
10 alternating pistols, use box or band if necessary
10 GHD back extensions.