04.02.2021

Warm Up
10-8-6-4-2
sprawls- burpee no push up
shoulder taps- each side
tall kneeling to standing - half reps each side (4 right, 4 left)
glute bridges



Mobility (the numbers are for the video)
https://www.instagram.com/p/CL7q7AHHaOb/

[1] ANKLE WEDGE - put a resistance band around your hips and let the band pull your knees forward. At the same time, put your elbows inside of your knees and then push out with them. The resulting stretch will improve both ankle dorsiflexion as well as lateral ankle mobility and your ability to drive your knees out.⁠⁠

[4] GOBLET DORSIFLEXION - use a KB to pull your knees forward while your elbows drive knees out.⁠⁠


[5] REVERSE CRAWLS - stretch out your calves with this movement. ⁠⁠


Strength: single leg
https://www.instagram.com/p/CMaXz8Nlrmj/

Perform each exercise x 10 reps (5 each side)
3 sets
In order:
1️⃣ Leg Behind Goblet Pistol Squat
2️⃣ Single Arm KB Rack Squat (no pause at top)
3️⃣ Goblet Kickstand Pistol Squat
4️⃣ KB Rack Curtsy Squat
5️⃣ Horn Grip Narrow Stance Squat
Rest as needed




WOD
"Shorty"
11:00 AMRAP
5 power cleans 115/75 95/65 75/55
5 front squats 115/75 95/65 75/55
10 DUs or 20 single unders
10 power cleans
10 front squats
20 DUs or 40 single unders
*keep adding 5 reps and 10 DUs to each round until time expires