17 Sept 19

Deadlift (EMOM5 10 DL (155,105))
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20″  (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
SLIPS (AMRAP – Reps)
Scales (front or back)
L-Sit Holds
Inversions (HS holds/ walks/ wall walks/ taps)
Planks
Stretching (pigeon/ couch/ banded shoulder stretch)
Extra Credit
10 Min Quick Body Stretch (Time)

To be completed after workouts ONLY…when you are super warmed up 🙂

:30 Roll each ankle
:30/:30 Calf Stretch/Soleus Stretch, each leg
:60 Hamstring Stretch (touch ground w/ straight legs)
:30 Quad Stretch (pull foot behind body and up), each leg
:30 Lateral Lunge, each side
:30 Pigeon Stretch, each side
:30 Post Lat Stretch (lean left side of body against post, reach opposite arm OH and pull on post) each side
:30 Post/Doorway Stretch (pec) each side
:30 Neck & Head roll, each direction

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