Wednesday, March 9th, 2022

COACH LED WARM UP

“The Warm Up”

3 Sets

-:15 Jumping Jacks

-:15 Air Squats

-:15 Spidermen Lunges

-:15 Jump Squats

3 Sets

-:15 Plank

-:15 Superman

-:15 Side Plank (L)

:15 Side Plank (R)

2 Sets

-10 Med Ball Squats

-8 Strict Press

-6 Burpess

Barbell Warm-Up

WOD

EMOM x 28 Min

1. :45 Max Wallball (20/14)

2. :45 Max Lateral Burpee OTB

3. 5 Heavy Shoulder to Overhead

4. Rest

*Score is total Wallballs and Burpees plus heaviest completed S2OH

Post score to Whiteboard and Wodify

Extra Credit Bodybuilding

4 Sets

-8 Arnold Press

-8 SA DB Rows each arm

Extra Credit Cardio

8 Rounds

250m Ski

Rest :45

RECOVERY

2 Sets

1:00 Lacrosse ball on shoulders

:30/:30 Roll Feet

1:00 Hold in bottom of squat