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WEDNESDAY 151021

Warm-up:

Run 400m

15 dislocates

15 matrix turns

15 good mornings

10 push ups

Banded hip distraction

15 wall squats

15 leg swings
Strength:

Four sets of:

Back Squat x 6-8 reps (3 sec descend)

(challenge yourself, if you achieve 8 reps, you must increase the weight)

Rest 90 seconds

Wall Slides x 5 reps (3 sec descend and ascend pacing) 

Rest 90 seconds
WoD:

Complete as many rounds and reps as possible in 12 minutes of:

10 Burpees

20 Alternating Reverse Lunges with KBs or DBs

30 Double-Unders
Mobility:

Mash calves/Achilles

Lax to glutes

Mash quads

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