08.10.2024

Mobility- 4 reps each side
https://www.instagram.com/p/C1cdYturBfc/?img_index=1
1. Lateral Squat to Rotation staying deep in the hips as you drift side to side.
2. Figure Four Contours staying as upright as you can challenging the hips to contour around the ground.
3. Spine Rotations from a wide straddle.
4. Ankle to Hamstring reach getting long overhead.
5. Glute Mobilizations staying square to the ground.




WOD
"Regan Smith"
For Time with a partner
100 cals bike
25 synchro front squats  115/85. 95/65. 75/55
400m run together
200m sandbag carry 150/100/70
400m run together
25 synchro shoulder to overhead 115/85  95/65. 75/55
100 cals row
 
reps can be split up however except for the running and the synchro