Friday Group Strength and Conditioning

Warmup

-2 min jog in place

-20 scapular pushes

3R

-10 five second descent air squats

-4 inchworm to cobra *

-3 hip rotations each direction

-5 push ups

3 Rounds

WOD 1

4R

4 min AMRAP

-20 side to side squat

-10 burpees

-1 min rest

WOD 2

5 Rounds

Every 90s

-max pull in 25 seconds *

* keep shoulders down and back in cobra. If you can’t straighten arms, then keep elbows bent.

** Pull can be scapular pull ups, strict pull ups, ring row, barbell style rows with an odd object. I’ve been throwing an old bedsheet over a tree limb to do “sheet rows”

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