Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
Strength: 15’ to find 3RM Bench Press (Consider anything over 90% of your 1RM a PR today!)
WOD: For Time
21cal Row
21 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.
21 T2B a) KTE b) High Knees
15cal Row
15 KBS
15 T2B
9cal Row
9 KBS
9 T2B
Coach’s Notes: Working your hip flexor/extensors tomorrow. Make sure you’re lower back is warmed up properly. Push through the T2B as the row will give you enough time to energize and be ready for the next round!
MOB: Roll Posterior Chain / Lax Shoulders