Thurs May 21, 2020

Live on Zoom:

6am: https://zoom.us/j/140865603

Noon: https://zoom.us/j/974024171

5:30pm: https://zoom.us/j/867281866

Kids at 10:30am: https://zoom.us/j/674451525

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Mobility

10 PVC pass throughs

10 high tower + samson lunges + twist

10 prone shoulder openers

Band on Wrist:

10 open & close

10 OH press

10 pushups

Band on Laces:

10 over the fence

Band on Ankles:

10 side and back

Band Above Knees:

10 pause squats

10 regular squats

Warm-up

2x

10 air squats

10 lunges

10 burpees

10 high plank shoulder taps

WOD

5 Rounds:

10 barbell lunges (155/105) or 20 DB lunges

10 Strict HSPU or 10 strict barbell press or 20 DB strict press (10 per arm)

@12:00 start:

5 Rounds:

10 pistols or 10 negative off a box or 10 controlled step ups

10 HSPU or 10 barbell push press or 20 DB push press (10 per arm)