Warmup
1:00 Easy on Machine
...into:
Upper Body
1. Wrist Stretches - 1:00/side
2. PVC Pass Throughs - 1:00
3. Front Rack Stretch - 1:00
Lower Body
1. Spiderman Stretch - 1:00/side
2. Side Lunge - 0:30/side
3. Pigeon Stretch on Box - 1:00/side
ACTIVATION
3 Rounds for Quality:
10 Scap Pull-Ups
5 Strict Pull-Ups
0:30 Plank
30' Dumbells death March
200 m bike
Deadlift
On the 1:30 x 5 Sets:
8-16 Alternating Pistols/20 air squats
3 Deadlifts
Build in weight on the deadlifts each round.
WOD
" Juke Box"
5 Rounds For Time:
15 Deadlifts
12 Box Jump Overs
9 Front Squats
Barbell - 155 / 105 lb
Box - 24"/20"
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