03.23.2023

Primer
A.  touchdown squats x 10 each side
B. perfect stretch x 4 each side
C. split stance pallof press x 10 each side
stand in a split stance with a band on the rig- pull the band to your chest and press out from there
 
 
 
Strength
 Wendler week 2
back squats
3 reps @ 70%
3 reps @ 80% 
3+ reps @ 90%

 
 
Accessories
2 sets
A. hollow rocks x 20-30 seconds
B. banded hamstring curls x 30 seconds
C. supermans x 20-30 seconds

WOD
"It's Sprint Time"
10:00 EMOM
min 1- 10/8 cals bike
min 2- 10 full squat burpees
full squat burpee- drop down into a squat, then send legs out for the burpee with the chest and thighs touching the ground, jump back into the full depth squat and stand up.
 
 
Accessory WOD
10-20-30
Russian twists
hanging shoulder shrugs