WARM-UP
4 MIN EMOM
MIN 1 - SUPER SLOW AIR SQUATS (3-3-3)
MIN 2 - BANDED GOOD MORNINGS
MIN 3 - PIKE PUSH-UP WITH SCAPULA PAUSE(:03)
MIN 4 - BANDED PULL-APARTS
-REST 1:00-
4 MIN EMOM
MIN 1 - BACK SQUAT EMPTY BAR
MIN 2 - EMPTY BAR GOOD MORNINGS
MIN 3 - EMPTY BAR ELBOW PUNCHES
MIN 4 - EMPTY BAR FRONT SQUATS
INTO…
5 MINUTES TO BUILD TO WORKOUT WEIGHT..
WORKOUT
HERO WOD
“ALEXANDER”
IN MEMORY OF STAFF SGT. ALEXANDER G. POVILAITIS
5 ROUNDS
31 BACK SQUATS (135/95)
12 POWER CLEANS (185/135)
(SCORE IS TIME)
