Thursday- May 16th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*KB Single Leg RDL x 5 each

*KB Single Arm Row x 10 each

A. 4 sets of:

- Barbell Hip Thrusts x 6-8 @20X1 (heavy!)

rest 90 seconds

- Supinated Grip Bent Over BB Row x 8 @2111

rest 90 seconds

B. “Boat Race”

3 Rounds For Time:

500 Meter Row

400 Meter Run

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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