Today you get to choose your adventure of Bodybuilding work with Mobility or with a WOD.
WORKOUT OF THE DAY
STRENGTH
A. 5 sets of:
5 Deadlifts @ 75% of 1RM (work with the same weight)
B. 5 sets of :
5 Bench Press @ 60% 0f 1RM
C. 3 sets of:
10 Lateral Raises
MOBILITY
Mobility corner with Reace:
A1) Single arm KB press, 2×5 each arm
A2) Single arm KB OH Backwards lunges 2×6 per leg (same arm same leg)
B1) Reace’s shoulder special
45 in each position
– Banded Latt stretch to side
– Banded Delt stretch
– Banded Pec stretch
C1) Pancake Hip stretch against wall 60seconds for 2 sets
D1) Cossack Lunge with single KB racked. 6 reps with one arm then 6 reps with other arm for 2 sets
OR
METCON
15 minute AMRAP of:
30 cal Row
30 Russian KBS 32/24kg
30 Single Arm Thrusters (15/15)
60m 1 Armed Farmers Carry (30/30)
30 Goblets Squats
30 Deadlifts with KB
