Warm-up:
Row 500m
Crossover symmetry
15 hollow rocks
15 super mans
15 high box step ups
15 squats
Broad jumps down
Samson lunges back
Strength and skill:
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg (controlled descend)
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps
WoD:
Four rounds for time of…
10 Toes to Bar
15 Box Jumps (24/20)
20 Wall Ball Shots (20/14)
Mobility:
Lax shoulders
Mash quads
Couch stretch and pigeon stretch
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SATURDAY 20210417
April 16, 2021
FRIDAY 20210416
April 15, 2021
Athlete of the Month for May: Kate Sanders
April 15, 2021