Warm-up
Spend 2 minutes in Z1
Then, dynamic mobility as a class
Mobility
Posterior chain prep
Strength
5 rounds
10t goblet reverse lunges
20 banded good mornings
1:00 front rack hold (2 KB’s heavy)
WOD
“Blue Neon”
5 rounds
15 DB deadlifts
50 sit-ups
Make those DB deadlifts as challenging as possible. Might need a few reps to get used to how to maintain a good lumbar curve with DB’s in your hand. Hold one end of the DB and push the other end towards the ground so you aren’t going too far.
PortComplete
A. Murph Training
Complete a half Murph this week
1 mile run
50 pull-ups
100 push-ups
150 air squats
B. Body Building – 3 to 5 rounds, not for time
10 banded tricep push-downs
15 empty BB bicep curls (palms down)
10 incline DB bench press
15 hollow hold banded pull-throughs
C. Banded work – accumulate 100 each
Banded seated rows
Banded ab pull-downs
