A) Mobility-Hip Openers, Monster Walks, Banded Ankle, Ankle Circles-5 mins
B) Warmup-3 rds NFT
10 Cals on Airdyne or Rower (AHAP)
10 GHD Hip Ext
5-10 Strict Pull ups
C) Back Squat 6×6 @60% 1RM
*Focus on Speed out of the bottom of the squat….lightweight fast reps
D)Tabata:8 sets of each exercise 20 secs on 10 off
-Wall Balls
-Hollow Hold
-Push Ups

Categories: WOD

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