09.11.2020

Warm Up

2-3 Sets

100m Run

10 Glute Bridge V Walkouts

20 Lateral Banded Walks/side

5 Single Leg RDL to Reverse Lunge/side

Strength

3 sets

A.  single leg hip thrusts x 20/leg

B.  single arm DB high pulls x 8/side

C.  DB step ups x 6/leg- DB overhead

D. pull up negatives x 6 reps at 5 second descend- reset to the top

WOD

"Jags"

For Time:
10 Shoulder Press, 115/75    95/65   75/55 15

Overhead Squats, 115/75  

20 Push Press, 115/75

25 Front Squats, 115/75

30 Push Jerks, 115/75

35 Back Squats, 115/75

Cool Down

Posterior Chain

Seated Forward Fold x 2mins

Seated Straddle x 2mins

Static Back x 2mins  https://youtu.be/WmZGZwEO34Q