Warm up-
Regular Warm up plus "W" and sidelying External rotation exercises from the rotator cuff warmup.
External rotation with light dumbbell or no weight
W exercise
Mobility - coach lead
Front rack positioning prep
Cash-in
30 reps with light weight or PVC of front squat with hands to horizon and weight resting on shoulders
WOD:
5-5-5 Front Squat - Build to heavy 5
THEN
For QUALITY:
1-2 sets for ladies
2-3 sets for gentle men
of:
10 regular pushup to abmat
10 wide hand placement pushups to abmat
10 diamond pushups
10 Lateral pushups
30 V sit-ups
No comments:
Post a Comment