Tuesday July 16, 2019

Workout:
50/40 cal bike
50 alt DB snatches 50/35
50 burpee box jump overs 24/20
Finisher:
Banded glute bridges (back on bench, feet on floor)
5 sets of 10 w/ 3 sec hold at the top

IM30: 15 min amrap
25 kb swings
50’ walking lunge w/ kb
100’ bear crawl

IM Build:
3 sets of 10 each side: goblet step ups
4 sets of 10 each side: prone banded hamstring curls
4 unbroken sets: 7 bent over dB flys + 7 bent over db rows + 7 lateral raises + 7 front raises + 7 strict press

IM Recovery
2 min seated straddle each leg
2 min pigeon each leg
1 min planche/seal
3 min saddle
1 min downward dog
1 min saddle
3×15 hanging scap retractions

Monday, July 15th, 2019 at 11:58 pm / WODS