01.28.19

Warm Up
3 Rounds
200m row or bike
10 (5 each side) single leg RDL against the wall- little or no weight
10 (5 each side) spiderman lunges + reach each side
10 (5 each side) half kneeling bottoms up KB press


 
Mobility:   https://www.instagram.com/p/BszDWN-gb0S/

1. Rocking ankle stretch 8-10 reps each side
2. Wide stance rocking 8-10 reps
3.  Heel sit T- spine rotations 8-10 reps each side
4. Squat prying 15 second hold with KB then stand up x 3 sets
5. Deep squat wall slides  8-10 reps


Skill: box squats with barbell racked on back
https://www.instagram.com/p/Bs4DeWdAhyc/
8 sets of 2 reps
1-2  @50%
3-4  @60%
5-6  @65%
7-8  @70%

WOD- this wod is shorter so try to make each exercise unbroken- continuous grind

2 RFT
30/ 25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* 50/35  35/20  15 V-ups
10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

If time remains (or reduce the number of sets)
Core Finisher https://www.instagram.com/p/BrdLdvUlxwX/
10sec Dual KB Hollow Hold
10sec Dual KB Hollow Flutter Kicks
10sec Dual KB Hollow Rocks
rest as needed x 6 sets