12-16-2020

Warm up
3 rounds

banded hip thrusts x 20
reverse snow angels x 15
calf raises x 10



Strength
3 sets

A. front foot elevated drop back lunges x 8/side @ 21X1
B. hip hurdles x 10/side
C. half kneeling DB lift and chop x 6/side



WOD
"Ring the Bell"
30-20-10
sumo deadlifts 185/135 155/115 135/95
15-10-5
toes to rings


AT home

WOD
"Ring the Bell"

4 rounds
3:00 running clock
10 sumo deadlifts
8/side Turkish sit ups
6/side single arm devil's press
in remaining time either OH DB hold or wall sit
rest 1:00


Cool Down
2:00 seated straddle
1:00 Jefferson curls