Warmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms
WOD:
21-15-9
Wall Balls
Burpees
Rest 2:00, then
3 Rounds 3:00 work/2:00 rest
15 sit-ups (GHD or Ab mat)
15 Squats
Cooldown: work pecs and shoulders with lacrosse ball, hip opening complex. Spend at least 2:00 on each area
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