Warm-up
Spend 2 minutes in Z1
Then,
10 wall balls
10 hollow rocks
50′ bear crawl
Mobility
Quick shoulder mobility
Strength
4 rounds
10 to 20 push-ups (big set)
:45 banded plank hold
Rest as needed between rounds
Use a pretty thick band for these but also make sure the j-hooks are set up correctly. Wiggle underneath or get a buddy to help you get the band right on the lower back. Today we are going to almost over-exaggerate the plank position by really pulling the pelvis underneath and bracing the core. The band resistance will provide quite the challenge so keep breathing and stay tight.
WOD
“Truth Hurts”
3 rounds
500m row
100 DU’s
20 OHS (75/55#)(65/45#)
The overhead squat bar is supposed to be relatively light so that when you get there after the row and DU’s picking it up and getting started won’t be such a daunting task. Just keep moving in this one, it will really pay off in the end.
