06.07.2021 Test Three

Warm Up
2 sets
50 single unders
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette


then..
2 rounds

cross walk with light DBs x 30 seconds- 2 light DBs held to your side in a Cross Position
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep



Strength: deadlift
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 75%
2 reps @ 80%

WOD
Sprint Test
Row 250/225m
10 burpees over the rower
10 KB swings 53/35
10 burpees over the rower
10 KB swings 53/35
Row 250/225m

Cool Down
1:00 saddle pose
1:00 forward pose
45sec. low dragon each side