WOD Tuesday September 17th 2019

September 17, 2019

A.) Mobility 
:60 seconds couch stretch 
:60 seconds pigeon stretch 
:60 second oh band distraction


B.) Warm up: in teams of alternating rounds (2 rounds each)
200M row
10 jumping air squats
10 goblet squats
10 double unders


C.) E3M x15minutes (5sets)
12 alternating back rack lunges (barbell on back, 6 reps per leg)
Warm up to a challenging weight and work sets across)



D.) 10 minute amrap 
10 medball cleans 20/14
20 walking lunges 
30 russian twists (15 per side) 25/15 
40 dubs 
(Scale as needed)


E.) 4 sets of banded good mornings @30x1 tempo x15 reps 
Superset with 
Calf raises on 12” box x 20 reps 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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