WARM-UP
2 ROUNDS
6 Alt. 90-90 Hip Rotations
:30 Wall Sit
6 Scap Pull-Ups
:30 Bottom of Squat Hold
6 Alt. Reverse Lunges
2 ROUNDS
100m Run
:15/:15 Single Leg Balance
10 Alt. Deadbugs
10 Alt. Bird Dogs
STRENGTH
3 SETS
5 Back Rack Lunge-Lunge-Squat*
5/5 Single Leg RDL (No Weight)
10 Tuck-Ups
-Rest 1:00 b/t Sets-
*Start Light and Build to a Moderate Weight
WOD
4 SETS
ON A 3:00 RUNNING CLOCK…
6 Back Squats (165/115)|(125/85)
10 Toes to Bar
Max Wall Balls in Remaining Time (20/14)|(14/10)
-Rest 1:00 b/t Sets-
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