Warmup: ROM, dynamic stretches, 3 x :20 each jump rope, Squats, HRPU’s, Sit-ups
Strength: Strict Press de-load
5 x 5 @ 65%
WOD: 4 Rounds of
20 Chest high KBS
10 Plank hip dips (L+R = 2)
20 Seated leg raises (L+R = 2)
10 Box Jumps
Cooldown: doorway stretch, seated twist, cobra and quad stretches
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