Mobility-Hip and Ankle
Warmup-1 Round
2:00 Saddle Pose
1:00 R/L Pigeon Pose
1:00 R/L Couch Stretch
10 Steps each way X Band Walks
10 UB Heavy Wall Balls
20 Reverse Hypers
A) Back Squats
3×3@80% *2 mins rest
B) WOD: For Time
50 Wall balls 20/14
100 Double unders or 300 Singles
50 Barbell Thrusters 45/35
50 Cal Row
*10 min cap
C) Accessory:
3×8/each Rear Foot Elevated Split Squats *AHAP
4×10 Reverse Hyper *Increasing sets
Time
Pre Class Mobility
0-10 Warmup
10-30 Squats
30-35 Rest/Setup
35-45 WOD
45-End Accessory