Monday

Main - Group WOD


Warm up (No Measure)


2 rounds of mobility


Lat/T-spine mobilizations x 10 reps


Bar hang (hollow hold) x 30-60 sec.



Then...



3 sets, 20 russian kettlebell swings unbroken

Metcon (AMRAP - Rounds and Reps)


"Tommy Boy"



AMRAP 14:



15 Plate Ground To Overhead (45/25)


25 Sit-Ups


35 Air Squats
*Lifting odd objects: Use a clean and jerk technique to bring the plate from ground to overhead. You only have to touch the floor but make sure overhead position shows full extension.

Cooldown


Foam roll:


Calves


Quads/hip flexor/ TFL


Back: lower to upper



Floss:


Shoulder w/ green band

25 comments (Add your own)

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