Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5 x 8 @ 75% WOD:AMRAP 20 minutes:30 Mountain Climber twist (knee to elbow)20 KB Single leg DL, alternating10 Jumping SquatsCooldown: up dog/down dog x 4, stretch calves and shoulders
CONTINUE READINGWarmup: ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Single leg KB Deadlift, ea Box Jumps/Step ups DBSeat Presses Then 50 Hollow Rocks 50 Arch Rocks 50 GHD sit-ups Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, 15 banded good mornings, 15 straight leg deadlift Strength: Deadlift Deload: 5/5/5 @ 40/50/60% WOD: 20 min AMRAP 10 GHD Reverse crunch 10 Single leg KB Deadlifts 200m Run Cooldown: Up dog, down dog, mobilize
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