DATE – Wednesday

 

Warm-up/Mobility

 

T-Spine/Lat Roll (5 mins)

First Rib mob w/bar on rack

Pre-Squat hip opener

 

WOD A)

 

Overhead Squat Tech: 3 x 10 – Light/Moderate weight, focus on perfect mechanics. Rest 2 mins.

 

WOD B)

 

Tabata Intervals, Rest 60 secs between exercises:

 

Double Unders (high-knee skips as mod.)

Ball Slam 40/30lb

Sit Ups

Gassers (each length counts as 1 rep)

*Score = total of lowest rounds for all 4 exercises

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