Monthly Challenge
Daily Core Workout
Pre WOD:
ATP Test: 1000 m Row Test
WOD:
A, Squat+Press Strength
3 sets:
A1, 5 Back Squats 80 %
A2, 5 Strict HSPU
B, For time:
800 m Run
40 Thrusters 40/25 kg (90/55 lbs)
800 m Run
40 Front Squats 40/25 kg (90/55 lbs)
Cap 14 min
Post WOD:
2-3 Rounds for quality
45 sec Passive Hang
12/12 Banded External Rotation
12 Lu Raises
– Rest as needed between movements and rounds
* Increase sec/Reps each week
Videos:
Banded Ext Rotations: https://youtu.be/0pqfxjXdSos
Lu Raises: https://youtu.be/UHoKvLJeMng
