Warm Up
10 Pass Throughs and Dislocates
10 Good mornings
3 Rounds Not for time
12 Kettlebell Swings
10 Goblet Squats
25ft Single Arm Overhead Lunges (L)
25ft Single Arm Overhead Lunges (R)
Weightlifting
Front Squat
In 15 minutes look for your 1RM Front Squat
Good luck!
WOD
EMOM 40
1st 18 Calorie Machine of Choice
2nd 14 Burpees
3rd 100ft Double Overhead KB Carry
Alternative 40sec Overhead Hold
4th 40 / 60 Double Unders
Accessory Work
3 Rounds Not for Time
8 / 12 Strict Pull-ups
10 Bent Over Barbell Rows*
Max Reps Empty Barbell Curls
Alternative Light Weight DBs Bicep Curls
*athlete choice on load
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
Comentários