05.15.18
Warm Up 3 rounds at warm up pace 200m run 12 goblet curtsy squats (6 each side) https://www.youtube.com/watch?v=xClhGjz7p0A 12 clamshell planks (6 each side)- hold for :03 at the top of each rep https://www.youtube.com/watch?v=Jpy5PZTFVYw One round of the kip cadence- 2 kip swings + 2 tuck ups + 2 TTB
Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)
Glute bridge V walk out x 6 reps
Shrimp squats x 12 reps ( 6 each side)
Skill: Stamina Squats week 6
On the 2:00 for 6 sets
2 fronts squats + 4 back squats @ 70-85% 1RM front squat
WOD
5 Rounds
30 secs TTB- hanging knee raises
30 secs rest
30 secs burpee box jumps 24/20"
30 secs rest
* record all reps- write down the lowest round