04.14.2020

Warm Up
60 seconds hop in place
30 seconds jumping jacks
30 seconds high knees
30 seconds butt kicks
then...

5/side spiderman lunge + reach each side
10/side hamstring rocker
5/side pigeon plus rotate
10 sets of 2 x hip flexor rocks backs- alternate sides every 2 reps
10/side groiners
5/side hamstring hip flexor combo

https://www.instagram.com/p/Bmjiu-xHGfG/




Strength Set
3 sets

6-8 pull ups on the ground or from a door
10 reps SDLHP  build in load if you have a barbell



WOD
"Black Ink"
10,9,8,7,6,5,4,3,2,1
half kneeling DB press or barbell strict press   95/65   75/55
DB bent over rows or barbell bent over rows   95/65   75/55
burpee to goblet squat
hollow rocks
*reps are listed for both sides- 10 on the right, 10 on the left