12.28.2022
Warm Up
3:00 cardio choice
Thoracic and Squat flows
5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.
then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel
Mobility
1. banded ankle stretch x 30 seconds each side
2. banded wrist stretch x 30 seconds each side (just like the ankle stretch- put your hand on an elevated surface with the banded around the wrist- pull for tension on the band and hold)
3. open book stretch x 30 seconds each side
Strength
Overhead squats
4 sets of 5 reps @75%
WOD
"Grippy"
9:00 AMRAP
3,6,9,12,15... keep adding 3 reps until time expires
thrusters 95/65 75/55
TTB or hanging knee raises
Post WOD- abs 2 sets
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1. 10 each side clam shell side hip thrusts
2. 10 straight leg sit ups
3. 20 single leg alternating v-ups
4. 20 heel taps
5. 20 alternating deadbugs- legs only, slowly
6. 20 tall plank cross body mountain climbers
7. 10 ab roll outs- use a scooter or the barbell