Warm up – EA warm up
A1) Zercher Squat x 8
A2) Wall Squat Hold x 40 sec
rest 1 min x 4 sets
B1) Zercher Goodmorning x 6 – 10 *stay on!
B2) OH Drop from Bent Knee Hollow x 6 – 10
B3) Oblique Twist from Hinge x 5 /side (slow and controlled)
x 3 sets rest as needed between movements to keep technic
Metcon – 9 min AMRAP
7 Right Arm Russian KB/DB swings
7 Left Arm Russian KB/DB swings
5 Burpees
Mobility/Buy out –
1 min Bully stretch / arm x 2 rounds
3 min Wall Candle
May 5, 2020
