DATE – Tuesday
Warm-up)
100’ high knees
100’ butt kicks
100’ side shuffles – 50’ each direction
-THEN 2 ROUNDS-
Banded side steps x 7-10 each direction
Glute Bridge x 15 second hold
Mobility)
Banded P-Chain Floss
Banded Hip extension floss
*60 secs per leg each stretch
WOD A) Back Squat (25 mins): 7×3 @ 80-85% of 1RM
*All sets performed @ 80-85%
WOD B) 3 sets NFT:
14 Alternating Static KB Lunges @3211 tempo – 2 second pause 1” from ground, knee does not touch ground. 1 KB in each hand, heavy as possible, all sets performed at same weight.
FOCUS ON TORSO, KNEE AND HIP POSTION, sacrifice a couple of kg’s for perfect mechanics.
-Rest 60 secs-
100’ Sled Push 55/35lb plate on top of box
-Rest 60 ses-
WOD C) Easy cool-down run or row and stretch POST-WOD
