07.12.18

COMPARE TO 5/25/18
Warmup
8 Shuttle Runs (turf to rig and back)
Toy Soldier Walk to rig
8 Shoulder Scapular Wall Slides
Walking Hip Cradle Back to turf
8 Shuttle Runs
Walking Alternating Quad Stretch w/reach to rig
8 Hanging Scapular retractions
Crab Walk back to turf
Mobility
20 Banded Pull Throughs
3 Position Lower Body Band Stretch
20 Cat Cows
20 Alternating Scorpions
Skill
Review the Deadlift and discuss common faults.
Then use 5 min to perform a few sets of light Deadlifts with warmup loads.
Strength
With an 18 Min Running Clock, Build to a heavy set of 3 Deadlifts
Metcon
5 Minute AMRAP
10 Power Snatches
10 Toes To Bar
Rest 2 Minutes then:
5 Minute AMRAP
10 Overhead Squats
10 Toes To Bar
P – 95/65
L – 75/55
F – 55/45
Cashout
EMOM x 12
A: 8-10 GHD Back Extensions
B: 1 Heavy Sled Push or 3 Plate Pushes Down and Back
(plate push https://www.youtube.com/watch?v=aybS6aX3o3k)
C: 6-8 Light Good Mornings