Monday, April 18
WOD
Warm-up:
4 Walk-outs
3 Laps around the gym
2 Deep squat complex
1 Wall walk up w/ :10 hold
30 Jumping jax
5 Up down dog
12 T-spine opener
20 Mountain climber
:30 Hollow hold
20 Slow shoulder tap in plank
7 BTN push press w/ :2 hold overhead
6 Lat pull
5 Knee raise
4 Alternating knee raise/T2B
20 SU
10 Alternating DU/SU
WOD:
EMOM x 15 (5 sets)
Minute 1: 7 Push press (Rx-155/105, Scaled I- 125/85, Scaled II- 95/65, Scaled III- 75/50, Scaled III-55/35) No heavier than 75% of 1RM
MInute 2: 7-15 T2B (Scale to knee raise)
Minute 3: 20-50 DU (40-75 SU)
Mobility:
1:00 Low dragon
1:00 Archer
