DATE – Friday
Warm-up:
2 rounds:
10 single leg raise (5 L / 5R)
5 dive bomber pushups (from downward dog to upward facing dog)
10 single leg glute bridge (hold opposite knee tight to the chest)
Mobility:
Lacrosse ball upper back and first rib
Banded overhead extension
WOD A)
Three sets, not for time:
A1) Turkish get-ups x 4 (2R/2L)
A2) Single leg Romanian Deadlift (kb) x 5 reps /leg @ (3,0,1,1)
A3) Double-Under Practice 45 seconds
– Rest 20-30s between movements –
WOD B)
For max reps, complete one round:
2 min – Wallballs (20/14)
Rest 60s
2 min – Ring body rows (rx is body parallel to the ground at the bottom position)
Rest 60 seconds
2 min – Weighted box step ups (alternating legs) (24/20” holding a 24/16kg KB)
Rest 60 seconds
2 min – Handstand push-ups
