08.14.2020

Warm Up
2 rounds
100 single unders
12 landmine single arm upright row R https://youtu.be/8GBibrvgQEo
12 landmine single arm upright row L
12 landmine meadow row R https://youtu.be/e-c4gMcqdyw
12 landmine meadow row L
12 goblet landmine row https://youtu.be/fzDlB_l0QYA



Glute Set
3 Sets - .
🍑 10 glute bridges -
🍑 10 donkey kick backs per leg
🍑 10 single leg glute bridges per leg
🍑 10 clam shells per side 
use a mini-band if you have one
https://www.instagram.com/p/B-Iy3ksptdM/



WOD
"Favorite"
5 rounds for time
10 devil's press  50/35  35/20
10 box jumps  24/20"
200m recovery jog
*sprint the work in the gym and use the run as active recovery*


Core Finisher
In tabata timing
One round = 2:00
3 sets - rest as needed after each set
20 seconds star plank right  10 seconds rest
20 seconds hollow hold   10 seconds rest
20 seconds star plank left   10 seconds rest
20 seconds hollow hold   10 seconds rest