11/11/15 Benchin & Swingin

22670952006_4d6036e210_k

Warm Up:

No-Squat Wall Balls x 20
Lunge T-spine Rotation on Post x 5ea
Grasshopper Rotation x 5ea
Lunge T-spine Rotation on Post x 5ea
Seated single leg butterfly stretch x 3 x 10sec
OH Side Lunge x 10
Push Up x 7
Reverse Push-up x 5
Plank Push-up x 10
FLR x 20sec

Skill, Strength, or Mobility:

3 sets of:
1) Double KB Front Rack Lunge x 12 steps
2) Seated Single Arm DB Press x 10ea
3) Hanging windmill x 8-10

WOD:

5-4-3-2-1-2-3-4-5
Bench Press (185/125)
25-20-15-10-10-15-20-25
Kettlebell Swing (24/16kg)