DATE – Monday
Warm-up:
3 rounds:
20 Double unders (40 singles)
10 Sampson Lunge (static)
10 Banded good mornings
Mobility:
Lacrosse ball psoas, hip flexor mass, and glutes
Hip capsule external rotation + Hip flexion mob
WOD A)
(20 min cap – rest 90-120s between sets)
Back squat:
5 @ 80%
5 @ 85%
3 @ 90%
2 @ 95%
1 @ 100% (Old 1RM test)
5 @ 80%
WOD B)
For time:
Air squat: 50,40,30,20,10
Push-ups: 25,20,15,10, 5
