Wednesday 4.7.21

GROUP PREP

3 Rounds:

15 cal row

10 Cossack squats

10 Single Arm OHS (go light or even with no weight)

10 Push ups

STRENGTH

Overhead Squat

5×5 @ 50-60%

Bent Over BB Row

3×12

Curtesy Lunge

3×10

WOD

5 Rounds

30 Back Rack Lunge 75/55

20/15 Cal Row

MOBILITY

Tspine Mobility

OPTIONAL POST WOD

Abs – 3 rounds

1 min plank

50’ Farmers Carry