Wednesday, September 18

Warm Up:

30 Seconds Push-up to Down Dog

30 Seconds Front Plank

1 Minute Chest Stretch on Wall

30 Seconds Air Squats

30 Seconds Glute Bridges

1 Minute Front Rack Stretch

30 Seconds Soldier Kicks

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

WOD:

AMRAP 3:

16 Push Press (115/85)

16 Push Press (135/95)

Max Push Press (155/105)

Rest 3 Minutes

AMRAP 3:

16 Front Squats (135/95)

16 Front Squats (155/105)

Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 3:

16 Deadlifts (185/135)

16 Deadlifts (225/155)

Max Deadlifts (275/185)

Xpress:

40 x Toes 2 bar

30 x Cal Row

20 x KB Snatch

10 x Burpee Pull ups