11.01.2022

Warm up
300m row
banded monster walks x 30 seconds each direction
banded lateral walks x 30 seconds each direction
600m row easy to increasing pace every 200m
banded squats x 30 seconds


Mobility flow https://www.instagram.com/p/CkLnXhqAO-e/
move through with a 20 second hold on each
1. straight leg forward fold to feet together squat
2. toe roll ups
3. sumo squat hold at the bottom
4. v-sit with a lean forward of the chest and arms
5. frog pose with a lift of the lower leg- alternating sides
6. half kneeling Samson stretch each side
7. half kneeling straight leg stretch and roll the ankle in all directions
8. half kneeling grab the back leg and hold or just stretch in a half kneeling position
9. internal knee rotations without a barbell on back (video)




Strength
barbell hip thrusts
3 x 15 reps @50% deadlift max
then
Super set
3 rounds
A. Cossack squats with weight x 6 each side
B. lateral DB step ups with weight x 6 each side

WOD
"The Great Pumpkin"
Every 3:00 for 5 sets
21/16 cals row
12 sandbag squats 150/100/70/50
9 kipping handstand push ups