3.21

5-7 minutes of movement prep
Single leg angled skater squat x 5/side
banded bottom dip stretch x 20sec.
plate windmill x 10/side
Bottom squat hold with arm raise x 10/side

then

A.1 BS; 50×3, 60×3, 70×2, 80×2(2) with 2 sec. pause in bottom
A.2 Weighted Pull up x 2×5
A.3 DB box jumps x 2×5
+
“Downtown”
7 rounds for time
15 wall balls, 20/14#
7 HPC, 135/95#

**can scale HPC up to 155/105

Cool Down
bench oh stretch x 30 sec. x 2
seated forward fold x 30 sec. x 2




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