"PRESSIN”
- WARM UP
- WOD
-
POST-WOD
THIN BAND
2 Rounds. . .
- 0:15 Band Pull Aparts
- 0:15 Band Pass Throughs
- 0:15 Downdog to Push Up
- 0:15 Lying Chest Opener Stretch (each side)
2 Rounds. . .
- 15 Banded Face Pulls
- 10 Banded Tricep Extensions
- 10 Banded Straight Arm Pull Downs
- 3 Push Ups
- 5 Slow High Plank Shoulder Circles
- 5 Slow High Plank Shoulder Circles (other direction)
- 10 Slow High Plank Scap Retractions
- 0:30 Child’s Pose
PART 1: BENCH PRESS
Build to Heavy Set of 5
1x5 @ 90% of Heavy 5
1x5 @ 80% of Heavy 5
*Score = Heaviest Load
PART 2: ERGO
For Time:
2,500 Meter Row/5,000 Meter Bike
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
- 1:00 Seated Quad Stretch (each side)
AFTER CLASS
4 Rounds for Quality. . .
- 3-10 Strict Ring Dips
- 15 Straight Leg Sit Ups or GHD Sit Ups
- 1:00 Cumulative Hollow Body Rocks