Warm Up
8:00 on a bike or row or switch between the two.  Every 2:00 get off the bike/row and complete one exercise listed below.  Each set back on the bike and rower pick up your speed a little bit.

1️. Overhead Biased Leg Lifts - 20 leg lifts/set
2️.  Alternating Single Leg V Ups - 12-14/side
3️.  Single Arm Turkish Sit Up - 6-8/arm4.  Dual Leg Lift Overs - 20 lift overs/set

https://www.instagram.com/p/B2He8gIFzsN/


Mobility:  spend 3-4 minutes on these

https://www.instagram.com/p/B7CkfItlj7A/
1.  Big toe stretch
2.  Weighted Dorsiflexion
3.  LaCrosse ball roll



Skill:  Back Squat Day 12
3 reps @ 60%, 65%, 70% and 75%
in between sets complete rear foot elevated split squat x 5 per leg- light DBs in hand


WOD
10-8-6-4-2
DB bench press  build load
weighted sit ups- use a MB or a plate
5-4-3-2-1 strict HSPU

*it's all about the technique**


Post WOD

Accumulate 90sec in each STATIC hold⁠
Do not move down list until you have completed each hold for the full 90 sec:⁠
-Hang on rig in hollow⁠
-Top of pushup support hold in hollow⁠
-Superman "arch" on floor⁠
-Handstand hold (long tight lines)⁠