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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SATURDAY 20210417
April 16, 2021
FRIDAY 20210416
April 15, 2021
Athlete of the Month for May: Kate Sanders
April 15, 2021