DATE – Monday Feb 25th

 

Warm-up

20 High-knees – 10 each leg

10 Tuck Jumps

5 Glute Bridges – 5 sec hold

400m Run

5 Glute Bridges

10 Tuck Jumps

20 High-knees

 

Mobility

Single Leg Flexion w/band distraction

 

WOD A) (15 mins)

Back Squat (% based off 1RM – rest 2-3 mins between sets):

10 @ 60%

10 @ 65%

10 @ 70%

 

WOD B)

For time (15 min cap):

25 Calorie Row

10 Burpees

14 Alternating Pistols – 7 each leg (to box as progression or Split Squat as mod.)

2 15′ Rope Climbs (6 Strict Pull-ups OR 10 Ring Rows)

20 Goblet Squats 24/16kg

50/40/30 Double Unders (Ad/Int/Beg – OR 150 Singles)

20 Goblet Squats 24/16kg

2 15′ Rope Climbs

14 Alternating Pistols – 7 each leg

10 Burpees

25 Calorie Row

 

WOD C)

2 x 15-25 hip extensions

Couch Stretch 2-3 mins per side

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