Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 air squats
10 ring rows
5 down dog push-ups
Mobility
Light banded mobility session
Strength
Accumulate in sets and reps, with a weight of your choice
50t bicep curls
50 OH tricep ext
50t RDL’s
50 weighted sit-ups
*a true GPP session which will help the big lifts. But being accountable to quality movement during each of the movements will be the most important piece, then weight.
WOD
“Boo-ya”
20 min EMOM
Evens – 15/12 cals row
Odds – 20 RKBS (heavy)
Coming in and listening to your body will yield awesome results today. Feeling the week and just need to move, hit this one with a little less intensity in mind. If you want to rock and roll, kick it up a notch and really try to push the pace.
