Athletes Camp WOD: July 16, 2022

Warm Up

12 Single Leg Forward Fold

12 Scapular Push Ups

12 Plank T Spine Openers

12 Deep Forward Lunge to Forward Fold

20 Fire Hydrants per leg

Wrist Prep

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Weightlifting

I. Every 2 mins x 5 sets: Bench Press

5 x 3 reps @ 90%

II. In 15 mins

Find your 2 rep max Deadlift (TNG Reps)

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Conditioning

AMRAP 40

800m Run

1200m Row

20 Toes to Bar

10 Dumbbell Box Step Overs,24 / 20"

RX 50 / 35 lbs

Scaled 35 / 25 lbs

Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch