Warm-up:
Run 400m
15 leg swings
15 ankle rolls
15 hollow rocks
30 sec upward dog pose hold
30 sec downward dog pose
Inch worm down
Zombie walk back
20 good morning
20 dislocates
Strength:
Four sets of…
Romanian Deadlift x 6 reps @ (4 sec descend with control)
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps (controlled movement)
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds
WoD:
Complete as many rounds and reps as possible in 8 minutes of…
12 Russian Kettlebell Swings (70/53)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/53)
Mobility:
Roll posterior with roller
Lax to glutes
Mash quads
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THURSDAY 20210121
January 20, 2021
WEDNESDAY 20210120
January 19, 2021
TUESDAY 20210119
January 18, 2021