Tuesday 7.14.20

by Spearfishyoga

GROUP PREP

200m jog

10 Wall Squats

5 Pushups

10 Low Lunge Stretch

30 sec Ankle Dorsiflexion (each side)

10 PVC Passthroughs

10 PVC Overhead Squats

30 sec Banded Shoulder Distraction (each side)

After the bench, take a few minutes to warm up your Overhead Squats!! The warmer you are, the easier they get.

STRENGTH

Bench Press (using your 90% training max)

5@75%

3@85%

1+@95%

WOD

“Nancy”

5 Rounds for Time

400m Run

21 Overhead Squats 95/65 (Fitness 64/45)

*scale to Front Squats if you have a shoulder or mobility issue. Run can be scaled to a 500m Row. Rowing will be allowed for Rx, if it’s raining.

MOBILITY

Foam roll the quads and calves

Lacrosse Ball Shoulders