WOD 11/18/23
MOBILITY:
- Foam roller upper back / lats 45 / 45sec
- Foam roller upper back with body bar pullovers X7 (hold 3sec back)
- Gemini thoracic 1 min
- Ant Cap stretch 30/30sec
- Adductor stretch 20/20/20/side
- Wrist stretch 20/20/20sec
- Lacross ball on elevator scapula 30sec/30sec
- Soft ball on calfs 1 min/ 1 min
ACTIVATION:
- Scapula Pushups X10
- Elevation depression scap X10
- B&H extension "Rock" on floor X15
- Seated elastic external hips rotators 3XBurn, rest 5sec b/t
- Elastic monster walk 10/10/10/10 -HS hold 20sec
- Deadlift Ramp up to 70%
A. D.L. 3-3-3-3-3 @70-75-80-85-?%, rest 2min
B. 4 rounds
- 20sec HS hold on wall
- 10 burpees target 1 foot over hands in full extension
- rest 1min
C. 3 rounds:
- 7/7X BB Alt front rack lunges 75/55
- 5/5X DB alt Sn 35/25lbs
- 10X reverse dips
- 10X TTB