08.02.2022

Warm Up
1:00 cardio
goblet heel sit x 20 reps https://youtu.be/WNKiVHo6sUU
1:00 cardio
front foot elevated, knee over toe split squat x 15 reps each side https://youtu.be/2fCKHY4WVUM
1:00 cardio
Tib raises x 30 reps https://youtu.be/uUcthh4P8Z0



Primer
A. 10 each side touchdown squats- stand on at least 10" or more https://www.youtube.com/watch?v=Nj6c9ELsquY

-hips back, chest over the leg and squat back. Lightly touch the heel to the side of the box(or stack of plates)


B. 10 each side single leg glute bridges


C. 10 prone press ups https://youtu.be/6LK6JbHHcEI




Strength
4 sets
3 deadlifts to the knee + 1 deadlift
perform these on a 2-3" deficit (stand on a 45# plate)


WOD
"Head to Toe"

For time
20 hang power cleans 115/85 95/65 75/55
20 bar facing burpees
400m run
20 push press
20 TTB
400m run
20 front squats
20 HSPU
400m run
20 clusters
20 ring dips
400m run