Friday 8.21.20
Mobility Warm-Up (10-15 Minutes)
Mini Band Ice Skaters
Mini Band Side Shuffle
Mini Band Squat
Mini Band Hip Thruster
10 KB Overhead Activation Lunge each arm
10 Scap Pull-Ups
Ab Stretch
Strength/Skill - Back Squat
EMOM 2x6 Rounds
7-6-5-3-2-1
Build to a heavy 1 RM
WOD (Workout of the Day)
"Skyscraper"
AMRAP 7
10 Cal Bike
7 Thrusters 95/65
Rest 5 Minutes
4 Rounds
9 Pull-Ups
12 Burpees
15 Knees to Elbows
*with 20lb. Weight Vest
Incorporated Energy Systems in WOD: Oxidative, Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is to target 5-7 Rounds and 4-8 Minutes
- Score is total rounds and time
*Scale accordingly if any exercise cannot be performed RX