Monday, October 26
WOD
Warm-up:
10 Leg swing
10 Spiderman lunge
10 Single leg glute bridge
Dead bug (10 seconds down and up each leg)
30 Shuffle split
10 Good morning w/ empty barbell
20 SU
10 DU
10 Reverse lunge
8 Bootstrapper
WOD:
A) Deadlift
15 minutes to find a new 1RM
B) “Flight Simulator Lite”
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 DU
or
10-20-30-40-50-60-70-80-70-60-50-40-30-20-10 SU
Complete 5 unbroken DU, then 10 unbroken, etc…continue to add 5 until you get to 40, then work your way back down.
You must break in between sets. If you miss you must repeat that set.
*10 minute time cap. Scale by working your way back down when you get to the 5 minute mark.
Mobility:
:45 Seated twist
:45 Low dragon
