Monday 3.29.21

GROUP PREP

5 minutes cardio

5 Inchworms

10 Air Squats

10 Walking Lunges

10 Banded Side Steps

10 Sit-ups Barbell Warmup + Push Press + Barbell Row + Back Rack Lunge

STRENGTH

Overhead Barbell Lunges

3 x 6-8

*go moderate to heavy or just practice the movement (do Front Rack/Back Rack Lunges if you have issues with shoulders or mobility, or use a DB)

Medball Russian Twists

3 x 10-20

Weighted Plank

3 x 30-60sec

WOD

50 Deadlift (Rx 75/55) (55/35)
50 Back Squat
50 Push Press
50 Barbell Row
50 Back Rack Alternating Lunge
50 Alternating V-ups

**At the start of every minute complete 3 Box Jumps (24/20), starting at 0:00. These movements are meant to be light, trying to move quickly and efficiently with good form.

MOBILITY
–1min Straddle Stretch
–1min Straddle Stretch (right)
–1min Straddle Stretch (left)

OPTIONAL POST WOD

800m Run or 400m Walk