DATE – Friday

 

Warm-up:

2 rounds:

10 single leg raise (5 L / 5R)

5 dive bomber pushups (from downward dog to upward facing dog)

10 single leg glute bridge (hold opposite knee tight to the chest)

 

Mobility:

Lacrosse ball upper back and first rib

Banded overhead extension

 

WOD A)

Three sets, not for time:

A1) Turkish get-ups x 4 (2R/2L)

A2) Single leg Romanian Deadlift (kb) x 5 reps /leg @ (3,0,1,1)
A3) Double-Under Practice  45 seconds

– Rest 20-30s between movements –

 

WOD B)

For max reps, complete one round:

 

2 min – Wallballs (20/14)
Rest 60s

2 min – Ring body rows (rx is body parallel to the ground at the bottom position)

Rest 60 seconds
2 min – Weighted box step ups (alternating legs) (24/20” holding a 24/16kg KB)
Rest 60 seconds

2 min – Handstand push-ups

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