Tuesday April 28th

Warm Up:

Run/Row 2:00, Jump Rope 2:00 (:45/:15)

Mobility:

Scorpion Stretch 1 minute per side,  Couch Stretch 1 minute per side

Warm Up:

2 Rounds of 10 Downdog/Updog, 10 Squats, 10 Samson Stretch, 10 Single Arm Strict Press (5R/5L)

Part 1:

Plank Tabata – Plank, R-side, L-Side, Wide (Repeat) x 2, Rest 30-60 seconds between

Part 2:

21-15-9 DB (1 or 2 DB)/BB Push Press (75/55) & Sit Ups. 

Rest 2 minutes

21-15-9 Push Ups &  Squats.

Rest 2 minutes

21-15-9 DB (1 or 2 DB)/BB Thrusters (75/55) & Sit Ups.

Scale:

DB Pushpress/Thrusters => 1 or 2 arm (Still 21 total reps), Pushups => Box/Bench/Knees

Notes:

Choose a weight that lets you move quick and in control. Three sprints so take advantage of the rest between. Mind your breathing and be prepared for shoulder fatigue.

Cool down:

Foam Roll Hips/Quads, Cobra Stretch

Express: 

Mobility:

Scorpion Stretch 1 minute per side,  Couch Stretch 1 minute per side

Warm Up:

2 Rounds of 10 Downdog/Updog, 10 Squats, 10 Samson Stretch, 10 Single Arm Strict Press (5R/5L)

WOD:

21-15-9 SA DB Push Press  & Sit Ups. 

Rest 2 minutes

21-15-9 Push Ups &  Squats.

Rest 2 minutes

21-15-9 SA DB Thrusters & Sit Ups.

Scale:

SA DB Pushpress/Thrusters => (Strong Arm/Weak Arm), Pushups => Box/Bench/Knees

Notes:

Choose a weight that lets you move quick and in control. Three sprints so take advantage of the rest between. Mind your breathing and be prepared for shoulder fatigue.

Cool down:

Foam Roll Hips/Quads, Cobra Stretch