Warm Up

 

 

20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m Run

 

 

 

3 rounds:

30 Second DeadBug Hold

10 walking lunge steps (5 each leg)

10 Lateral Band Steps (10 ea. way)

10 See Saw Walks (5 ea. leg)

 

then:

15 Cal Sprint

 

 


 

Daily WOD

1. Strength

E(3)MOM- Back Squat

5,3,3,2,2,2

 

 

 

2. Burn Out

300ft walking lunge

 

 

 

 

 

 

 

Intent: Lift Heavy!

Extra Credit: Run/walk 800m

 

 

 

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




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