Warmup:

200M Jog

10 Cobra to Downward Dog

10 Hollow Rocks

10 Scorpions

5 Cobra to Hip Snap

10 Spider-Man Lunge w/twist

2 Wall Walks

:20 Wall-facing HS Hold

Barbell warmup – With an empty bar and grip right outside the shoulders, perform 5 reps of: Strict Press, Dip/hip pop (don’t press the bar with arms, just pop the hips to feel it float in the air for a split second), Push Press

S/S/S:

Push Press

5X5

Increase weight ea round

Compare to 27Mar2024

Video courtesy of Catalyst Athletics.

Re-test week finishes with our 5X5 for Push Press.  Use that good technique you have been working on over the last 9 weeks and you should be able to go heavier today than you did on March 27th.

WOD:

AMRAP 7:

Burpee to Plate (45/25)

Video courtesy of Functional Bodybuilding.

WOD begins in the standing position.  At 3,2,1..Go! drop down to chest and thighs on the ground, pop up and either hop onto or step onto plate.  Must lock knees and hips while standing on top of the plate for the rep to count.

Cool Down:

Banded Bully Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side