Thursday
Warmup)
Alt. with a partner for 2 sets each:
Partner A) 90 secs Row
Partner B)
Round 1: 2 x 6-8 secs single leg glute bridge each leg, alternating. 8-10 reps per leg glute med activation, lying on side/straight leg raises. 8-10 reps superman + glute activation
Round 2: Sit in the bottom of your squat, driving knees out and shifting your weight from side to side to warmup ankles and hips
Mobility)
1 min Couch Stretch each side
1 min Frog Stretch
WOD A)
(30 mins) Front Squat/Back Squat: 5 sets of 3/6 reps @ 90-95% of Monday’s weight (85% of 1RM Front Squat)
WOD B)
10,9,8…1 reps for time:
Wallballs 20/14lb (Goal is unbroken each set!)
30/20/10 Double Unders after each set, including the last (Adv/Int/Beg, or 50 singles – cap yourself at 30-40 secs each round)
