WARM UP – MOBILITY
3 sets:
20 secs high knees
20 secs butt kicks
20 secs lateral skater jumps
20 secs jumping good mornings
– rest 20 secs –
WOD A
1) 3-4 super sets:
8-10 Towel hamstring curls
10 Tuck jumps
– rest 60 secs –
— rest as needed between pt.1 & pt.2 approx. 5 mins —
2) 3-4 super sets:
15-20 Stiff leg deadlifts
15-20 Shoulder elevated hip thrusts
– rest 60 secs –
*Add resistance by using a DB, BB, KB, weighted backpack, or band
WOD B
CORE ON FIYA
30-25-20-15-10 reps for time:
KB, DB or weighted back pack swings (Russian style swing)
Alternating leg lifts over the object you’re swinging
