Wednesday – 3/6/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
2 Rounds
-60 sec Stiff Leg Rowing
-60 sec Easy Air Squats (Round two: PVC OHS)

(Mobility)
10 Reps Worlds Greatest Stretch
*Hold elbow on ground for 10 Count

(Specific)
2 Rounds
-5 Banded W Pull Aparts
-5 Banded OHS
-10 Banded Good Mornings

STRENGTH
Deadlift
3 x 5 @ 65-75%
OR
Push Press
5 x 3 @ 75%
*Whichever you don’t do, you can perform as extra credit after class if you’d like.

METCON
3 Rounds for Time
-500m Row/1k Bike/500m Ski/300 Air Runner
-20 Overhead Squats (135/95)
Time Cap = 16 minutes
*Pick a machine and stick with it for the entire workout. Focus on your breathing and stability.

EXTRA CREDIT
[Accessory]
5 Sets
-8 Landmine RDL /side
-8 Landmine Press /side

[Conditioning]
Assault Bike
3 Rounds
EMOM x 6 Minutes
-15/12 Cals
Rest 5 minutes between EMOMs

[Post. Chain]
Hip Extensions
5 x 20

[Midline]
GHDSU
4 x 25