8/9/17 Workload Wednesday

File_000-130

2 sets:
10 Touchdown Squats Each Leg
10 Alt Reverse Lunge (4″ riser)
1:00 Row / Bike (switch).
————————–
Wall Angels x 12
PVC Superman x 10 w/ pause
All 4’s T-Spine Rotation x 8ea
All 4’s Cat/Cow x 12
Lying Single Leg Hip Hinge x 10ea
Lying Single Leg Hamstring Floss x 10ea

Skill, Strength, or Mobility:

4 sets: Starting Every 2:30
5 TnG Deadlifts (65%)
10 Russian KBSwings (AHAP)
5 Burpees

WOD:

EMOTM x 16
1) Row 10/8 Calories
2) :45 Second Double Plate Bear Hug (2 x 45, 2 x 25)
3) 8 Power Cleans (115/80)
4) 15 Push Ups

L2: 95/65, 10 Push Ups
L3: 75/55, Box Push Ups