May 26, 2020

Video challenge

Warm up

5 minutes full body flow

5 minute hero pose

100’ foot drills
100’ jog/high knees/butt kickers/side shuffle/karaoke

this is where I would do the video challenge

Strength
Emotm 15
Strict press
5-8 reps
Focus on a slower down (negative)
Added weight if possible

If using a dumbbell and it’s light perform 4-6 reps on each arm and perform weak side first.

WOD
Amrap 9
20 double unders/plate hops/tuck jumps
10 push press (use Db/kB/ruck)
10 swings (use Db/kB/ruck)

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