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MONDAY 150622

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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