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WOD Friday April 12th 2019

WOD April 12th 2019 A.) Mobility :60 second couch stretch :60 second pigeon stretch :60 second banded hamstring B.) Warmup 2 rounds 250m row 10 goblet squats 10 Kb deadlift 10 sit-ups 10 ring rows C.) Deadlift 8-8-8-8-8 Start around 50% and build throughout 5 sets (Do not ego lift! These reps should be executed with good position! Aim for quality over weight!) D.) for time: 25-20-15-10-5 Russian Kb swings 55/35 Sit-ups Double unders (Scale as needed) E.) 4x15 banded good mornings @30x1 tempo 5 min cool down row/mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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