01.10.2023

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
6 sets of 3 reps @ 80%

WOD
"Tippy Toe"
6 rounds for time
5 TTB or hanging knee raises
15 cals
5 TTB
10 cals
rest 60 seconds
*record splits and machine used*

cals can be on ski/row/bike