Warm Up

2 rounds

100m run
10 push up shoulder taps each side
100m run
5 yoga push ups -from a plank position lower to a up dog then back to a downward dog and then plank
100m run
10 deep squat progressions


Mobility: squat https://www.instagram.com/p/ByBFfe-gu9q/?utm_source=ig_web_copy_link


1️⃣Quadruped Rockback – get on all fours with a wide stance, sink back into deep hip flexion, stretching your groin and glute muscles.⁣⁣
2️⃣Ankle Prying – get down into a squat, lean to one side and push the knee forward while keeping the heel down, stretching the lower calf region.⁣⁣
3️⃣Foam Roller T-Spine – get down on the ground in a supine position with a foam roller placed underneath the upper back and your hands behind your head. Use your thoracic extensors to arch the upper back over the foam roller.⁣⁣
4️⃣Ankle Rocking – from a kneeling position in a deep lunge, push the knee forward while keeping the heel down, striving to feel the stretch in the lower calf area.⁣⁣
5️⃣Squat Adductor – get down into the bottom of a squat and use your elbows to push your knees outward, stretching the inner thigh muscles.⁣⁣ ⁣⁣
Do 3 rounds of 6 reps of each of these then proceed to your squat workout.⁣⁣


Skill: pause front squats
5 x 2 reps at every 1:30 @ 60-65%

WOD
For Time

Wallball Biathlon
1000m Row

40 Wallballs 20/14

750m Row

30 Wallballs

500m Row

20 Wallballs

250m Row

10 Wallballs

 

-Each time you break up your wallballs complete 8 burpees. Before returning to your set.

 

Intermediate- 750-600-500-250 Row, 30-20-15-10 Reps

Scaled – 600-400-300-200 Row, 20-15-10-5 Reps