Warm Up

20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m Run

4 min of flow:

20 Second DeadBug Hold

10 Bird Dogs (5 each side)

10 Scap Push Ups

20 seconds downward dog (drive your head through your arms)

then:

3 Minutes

3 Air Squats

3 Pull up/ ring row

10 Lunge Steps (total)


Daily WOD

1. For Time:

30 Cal Bike Buy In

then:

12-10-8-6-4-2

Push Press (95/65)

between each set do 15 sit ups


Intent: Unbroken Sets, Push your pace!!!

Extra Credit: 35 Squat therapy Squats (low and slow!)

Mobility / Cool Down

With a foam roller:
– T-Spine Reach / T-Spine Smash
– Rear Delt / Lat Insertion Point Smash
– Quad Roll Out
Childs / Cobra / Million Dollar Pose
Couch Stretch – 1 min each leg




Request More Information

Cancel

Let us e-mail you this Free Report


Cancel