Warm-up
Dynamic warm-up with coach led joint mobility
Strength
3 rounds
10 DB seated strict press
10e DB bent over rows
15 banded tricep push-downs
20 banded ab pull-downs
Some good recovery strength work.
WOD
“Midline Smash”
4 rounds
20t OH lunge (135/95#)(115/75#)(95/65#)
25 weighted sit-ups
Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Scaling this workout should be done by lightening the weight on the bar. Rxing this one will probably make you break up the lunges. So do not scale the weight to go unbroken. Challenge yourself here.
