Tuesday, September 28
WOD
Warm-up:
4 Inchworm
6 Bootstrapper
8 Bridge walk-out
10 Superman
8 Scorpion
6 Top down deadlift
150m Run
75′ Walking Samson lunge
75′ Bear crawl
WOD:
A) 10-8-6-4-2-1 Deadlift
15 minutes including warm-up for all 6 sets. Focus on form over load.
B)
2 sets for quality:
14 Hamstring curls w/ feet in rings (Scale to one leg at a time with one foot planted on ground)
14 DB Front foot elevated Bulgarian split squat (50/35#, front foot on 45# plate, 7 each leg)
Mobility:
:30 Cat cow
:30 Child’s pose
1:00 Lying knee twist
