07.20.18

Warm Up
2 easy rounds of:
Bike 10 cals
10 Cossack squats (5 each side)
10 Prisoner Kang squats #4 on this video: https://www.instagram.com/p/BjU5UwYh9Kp/?taken-by=marcusfilly
10 reps each side - Pallof Press https://www.youtube.com/watch?v=AS2DxzeQxow 

Mobility:
Couch stretch x :30 each side
Ankle stretch- elevate the foot spiderman lunge position x :30 each side
Superman hold- keep feet together x :30

Skill: Bulgarian split squats
use a plate(s) about 4" high for your back foot
4 sets of 6-8 reps per leg
DB at each side- use a weight where you can touch your knee to the floor with good form

WOD 

For Time
15-12-9-6-3
back squats 155/105
plank ball pops- each floor tap counts as a rep

*plank ball pop starts with a tight hollow body position.  Stack shoulder over wrists. Place the balls of the feet on a MB and create that hollow body position.  Push through the ground with the majority of the body weight supported by shoulders.  Tap feet on the side of the MB, then on top of the MB, then on the other side. Scale this movement by using a plate instead of a MB.