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WOD Tuesday September 17th 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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