Wednesday, September 16
WOD
Warm-up:
:30 each movements
Bootstrappers
Single leg glute bridges (:15 each)
Lying hip circles (:30 each)
Superman
Air squat
Burpees
then
Row 500/400m increasing speed every 100m
WOD:
A) 8-8-8 Back Squat (Building)
12 minutes including warm-up.
B) 2k Row or 100/80 Calorie Assault Bike (Scale AB to finish in under 10 minutes)
Home WOD/Zoom:
Every 4 minutes for 20 minutes (5 sets)
16 Single DB Back Squat (50/35#)
10 Hamstring walk outs
400m Row/300m Run/:45 mountain climber+:45 side step-overs
Mobility:
1:00 Saddle
1:00 Straddle
