WARMUP/MOBILITY
5 mins dynamic hip openers
—
1 min Pec stretch each side
1 min Bully stretch each side
WOD A
Bulgarian Split Squat x 8
8 reps per leg at 31X1 tempo holding DB’s or KB’s in each hand – record in lbs
3 Rounds (15 mins)
1) 8 DB Bulgarian Split Squats per leg @ 31X1 tempo
2) 8 Cuban Rotations @ 3011 tempo
*Record total weight combined for split squats e.g. 2 x 70lb DB’s = 140lb
WOD B
Forrest Gump
3 Rounds for time (add all 3 rounds for a total time):
20/15 Cal Assault Bike Sprint
200′ Sled Push 110/70lb
4-5 min rest between rounds
*All-out effort every round!
