Friday
Warm Up
Run 400m or Row 500m
Dynamic 90’s
Squat Therapy
Scapular Wall Slides
Scapular Push Ups
Walking Lunges (x20)
Squatted Prayers
High Knees/Butt Kicks
Spiderman Walks
Run 200m or Row 250m
Skill Work
Back Squat
Push Press
Strength
Back Squat
10 reps @ 70%
6 reps @ 80%
2 reps @ 90%
*Rest 3 minutes between sets
WOD
Max Rounds in 4 minutes of:
4 Push Press (115/80)
8 Pull Ups (modification: ring rows)
12 Air Squats
Rest 1 minute, repeat for a total of 4 rounds.