WOD 05.21.19

Warm-Up.

Crossover symmetry activation
Reverse Snow Angels x 10

Followed by…
Two Sets:
30 seconds of Superman Hold
30 seconds of Dumbbell Floor Press
30 seconds of Glute Bridge
30 seconds of D Ball Carry
30 seconds of Plank Toe Taps (or Plank Shoulder Taps)
Rest 30 seconds

Then…if you dare…a Mobility Challenge

Spend 3-5 minutes working on 1/2 Kneeling KB Windmills
*Use very little weight if this is your first time. 
– Start in the kneeling position of a Turkish Get-Up (right knee up + right arm overhead)
– Keeping the KB to the sky, try to touch your left hand to your right foot.
– If you can do that with ease, then try to touch your left forearm to the floor.
– Return to your starting position.

Conditioning
Every 2 minutes, for 24 minutes (3 sets of each)
Station 1 – Dumbbell Bench Press x 12-15 reps
Station 2 – Single-Arm Kettlebell Row x 8 reps each
Station 3 – Dips x 10-15 reps
Station 4 – Side Plank x 45 seconds each side

Then…
Every minute, on the minute, for 6 minutes (3 sets) of:
Minute 1 – Parallette Shoot Throughs with Push-Up x 12 reps
Minute 2 – Band Pull-Aparts x 25 reps

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