Friday 4/20

Strength + Team

Mobility:

Roller – Lats, Quads

+

90/90 Flow

+

20 PVC Pass Throughs

Warm Up:

3-6-9

Reverse Lunges/leg

Push Ups

Band Pull Apart

Strength:

3 Sets

Rear Foot Elevated Split Squat x 8-10/leg, 3011

rest 1 minute

Bench Press x 8-10, 3011

rest 1 minute

Ring Row x 8-10, 3011

Rest 1 minute

WOD:

Teams of 2, For Time, Alternate, Work and Plank

200 Wall Ball, 20/14

*one partner work on the Wall Ball while the other hold a plank, wall ball can only be done while partner is in a plank.

Cool Down:

90/90