DATE – Monday Feb 25th
Warm-up
20 High-knees – 10 each leg
10 Tuck Jumps
5 Glute Bridges – 5 sec hold
400m Run
5 Glute Bridges
10 Tuck Jumps
20 High-knees
Mobility
Single Leg Flexion w/band distraction
WOD A) (15 mins)
Back Squat (% based off 1RM – rest 2-3 mins between sets):
10 @ 60%
10 @ 65%
10 @ 70%
WOD B)
For time (15 min cap):
25 Calorie Row
10 Burpees
14 Alternating Pistols – 7 each leg (to box as progression or Split Squat as mod.)
2 15′ Rope Climbs (6 Strict Pull-ups OR 10 Ring Rows)
20 Goblet Squats 24/16kg
50/40/30 Double Unders (Ad/Int/Beg – OR 150 Singles)
20 Goblet Squats 24/16kg
2 15′ Rope Climbs
14 Alternating Pistols – 7 each leg
10 Burpees
25 Calorie Row
WOD C)
2 x 15-25 hip extensions
Couch Stretch 2-3 mins per side
