Thursday, 30 June, 2016
WARM UP – MOBILITY
Dynamic hip / midline warm-up, then;
10 x Plate Squats (@3,1,X,1)
10 x Plate overhead lunges
Hip opener lunge sequence 60-90s/side
10 x Plate cossack squats
10 x Plate Squats (no tempo)
WOD A
BACK SQUAT
25 min to establish a heavy single or new 1 rep max.
WOD B
KAREN
For Time:
150 Wallballs 20/14lb – 10ft
– or –
100’S KAREN
For time:
100 Wallballs 14/10lb – 9ft
ACCESSORY
4-5 min easy cool down Run/Row + Roll-out quads & Glutes
3 rounds:
12-15 x Weighted Hip extensions
45-60s Weighted plank hold
