02.18.2020

Warm Up
2:00 cardio choice
2 rounds
10 KB hip thrusts- on a bench or box with a KB at your hips
10 abmat sit ups
10/side Bulgarian split squats- no weight
100 feet KB carry- One KB front racked, one KB at your side- switch at 50 feet



Mobility
wall slides x 8 -10 reps
parallette shoulder extensions x 10 reps

ankles- plantar flexion and ankle supination each up to 1:00
1.  PLANTAR FLEXION WITH FIST MOB - top of the foot is flush to the floor with shin as well. use your fist to smash the Achilles area
2.  ANKLE SUPINATION - oscillate putting pressure on the ankle to push the outside ankle bone to the ground
https://www.instagram.com/p/B7CkfItlj7A/




WOD
24:00 EMOM
min 1- 15 sit ups- weighted with a DB at the chest
min 2- 12 alternating pistols or touchdown squats
min 3- 10/8 cals row
min 4- 12 HSPU or 6-8 strict HSPU
min 5- max rope climbs
min 6- rest