Warm up
A- Hip & glute activation
Lateral band
walks (band above knees)
Forward &
reverse band walks (band above knees)
Reverse hip
extension (band around ankles)
B- Barbell complex #3
Back squat/ Good
morning/ Press from behind the neck/ Front squat/ Press from the front/
Thruster
Skill
Thruster and SDHP
WOD
Iron Lung
21-15-9
Thruster & SDHP
(w/65# m/95#)
*7 minute time cap
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