Warm Up: 30 Seconds Easy Single Unders Glute Bridges Front Plank High Single Unders Single Leg Glute Bridges (30 Seconds Each Side) Side Planks (30 Seconds Each Side) 2 Rounds 1 Minute Wall Sit 30 Seconds Slow Air Squats SWOD: Back Squat Warm Up should be 3 to 4 sets then 3 Sets of 6…
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Warm Up: 200m Run 2 Bear Crawls (down and back length of mats = 1) 200m Run Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Strict Press Build to Heavy Single WOD: 5 Rounds: 200 Meter Run 12 Box Jump…
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Warm Up: 1 MInute Easy Run Lateral Box Step-ups (30 Seconds Each Side) 30 Seconds Each Barbell Good Mornings Elbow Rotations Back Squats 45 Seconds Moderate Run Box Facing Step-ups 30 Seconds Each Romanian Deadlifts Hang Muscle Cleans Front Squats Mobility: Front Rack Stretch – 1:00 Ankle Stretch (on knees and sit on ankles to…
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