Monday, January 4
WOD
Warm-up:
5 Yoga pushup
5 Deep Squat Complex
30 Jumping jax
5 Pike push-ups
20 Reverse plank toe taps
10 Up/down step ups
10 Barbell strict press
10 Push press
:30 Wrist stretch
WOD:
EMOM x 24 (8 sets)
Minute 1: *Rnd 1-4: 10 Unbroken Strict press, Rnd 5-8: 10 Unbroken Push press
Minute 2: 6-12 Burpee box jump (24/20″)
Minute 3: 20-30 Single leg V-up
*Start with a load that is around 50% of 1RM. Increase only if it is not challenging to get 10 reps unbroken.
Home WOD: Same as above
If your DB’s are too heavy for strict press than sub pike pushup.
Mobility:
1:00 Low Dragon
1:00 Puppy dog
