WEDNESDAY

Tape/Wrist wraps

Mobility

Including

6-minute EMOM

·    1^st min: Child Pose Roll-outs and Lat roll-outs – roller

·    2^nd min: from the rig Banded Dowel Lat Pull-downs & reverse facing pulses

·    3^rd min: weighted Glute Bridges

Focus:

·  Engaged Core, scap/lats.

·  Active shoulders

WOD

20 Minute AMRAP

·    100 meters Farmers Carry

·    6-10 DB Bench Press

·    400/300-meter Row/Ski Erg

·    200-meter Run

Focus:

·   Good technique

·   Consistent sets, even pace

·   Breathing and short recovery time