01.15.19

Warm Up
3 Rounds

    Standing Straight Leg Hold x 10 seconds per leg - stand up with shoulders back and hold one leg out     with  a straight knee
    Lemon Squeeze x 10 - this is a v-up with grabbing the legs on the way up
    L Hang x 10 seconds - from the bar (scale to one leg straight and one leg bent or both legs bent)
    Good Morning x 10 at moderate weight
    Samson Stretch x 20 seconds per leg


Mobility: https://www.instagram.com/p/BrWgnItAPju/
1️⃣Rear foot elevated pelvic tilts - perform 8/each side with a 2 second pause.
2️⃣Seated 90/90 hip shifts - perform 6 each side.
3️⃣Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.
4️⃣Kettlebell squat prying - these can be done with a kettlebell or a dumbbell. Squat down as low you can, push your knees out with your elbows, get your chest up tall, and then rock side to side and “pry” yourself lower and lower. Perform two 15 second squat prys.

Skill: box squats- barbell racked on the back
6 sets of 3 reps starting at 50% 1RM back squat
squat slow to fast tempo- touch the box, stay tight and drive up. Load the glutes!

WOD
20:00 AMRAP- today athletes choose KB or DB load- should be able to carry unbroken
50 foot single arm overhead carry Right side
50 foot single arm overhead carry Left side
25 air squats
50 foot front rack carry Right side
50 foot front rack carry Left side
25 hollow rocks
60 seconds bike or row