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210713 - TUESDAY

Updated: Jul 14, 2021

WARM UP


Coach Stretch

Hip Flexors


2:00 mins Bike/Row,

then


3 RDS

10-15s Couch Stretch per leg

8 Leg lifts over object

6 Cossack Squats

6 L/R DB Shoulder Press


 

Skill / Strength


5x5

Front Squat

Increase weight


Superset:

15-20s single leg L-sit supported ring hold (switch legs halfway)

 

WOD


16 EMOM


1: 8 SA Devil Presses, 50/35#

2: 12/9 Cal Bike of 14/11 Cal Row

3: 10 Weighted Box Step Ups, 50/35# (20” box or less)

4: REST

 

Post WOD Accessory


2x25 Weighted Hollow Rocks


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