FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)
Then…
A.
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds
B.
For time:
800 Meter Run
100 Push-Ups
800 Meter Run
Hey,
Thank you for the great WOD. Loved the warmups and the mind body shoulders work. Just the mobility focus I need now as a I am trying to come back.
B. 19:04 (last 800m had to stop twice both of them at 11:00 pace)