DATE – Tuesday
Warm-up/Mobility)
5 mins dynamic hip/lower body warmup
2 Rounds:
10 Single leg box step up – complete 5 on one leg before switching. Height determined by stability/strength.
15-20 sec Hollow Rock or Flutter Kick
10 KB Squat – One KB in front rack position, 5 each side
5 Wall Angels
*Focus on controlled movement with all of the exercises
WOD A) Back Squat: Based off 1RM Sept 9/13
10 reps @ 60%
10 reps @ 65%
10 reps @ 70%
WOD B) 1 minute per station for max reps, 3 Rounds:
Alternating Reverse Lunges 135/95lb barbell – front rack
Toes to Bar
Weighted Abmat Situps 20/14lb med-ball – touch behind head and in front of toes. DO NOT bounce ball, make it as challenging as possible. Only add weight if appropriate.
Ball Slam 40/30lb
-Rest 1 min-
WOD C) Easy jog around the block + couch and pigeon stretch! 2-3 mins per side
