Friday, May 9

“It’s always better to be at the bottom of a ladder you want to climb than at the top of the one you don’t.”

—Martin Freeman

Warm-up

AMRAP 8’

40 seconds of biking, jogging or rowing

10 m high knees

10 m butt kicks

6 steps of walking lunges

6 glute bridges

Strength/Skill

3 rounds for quality of:

12 Dumbbell Lateral Raises, pick load

12 Dumbbell Front Raises, pick load

12 Dumbbell Bent Over Raises, pick load

Athlete Instructions

3 sets of 8-12 reps for each.

Movement Demos

• Dumbbell Raises

WOD

AMRAP 30

35 Bike Cal

30 Push-Ups

25 Toe To Bar (Knee Raises - V-ups)

20 Single Arm KB Hang Clean (10R/10L)

Cool Down

Wall Stretch, Leg

Hold 1-2 minutes per side.

Straddle Stretch

Hold 1-2 minutes.

• Wall Stretch, Leg

• Straddle Stretch