Friday, February 12
WOD
Warm-up:
4 Deep squat complex
8 Cossack squat
6 Wide grip pushup slow
10 Bodyweight single leg deadlift
10 Superman
8 Tuck up w/ 2 second hold
6 Goblet squat
4 Reverse lunge w/ 2 second pause (knee above ground)
WOD:
5 rounds for quality of:
:40 on/:20 off
DB Floor press
DB Split stance deadlift
DB Renegade row
DB Front squat
*Choose a load that allows you to work almost continuously or in 2 sets with good form.
Home WOD:
Same as above!
Mobility:
1:00 Half frog
1:00 Standing forward fold with hands clasped behind back
