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02.27.18

27
Feb

02.27.18

Warm Up
2 Rounds:
30 Single Unders or Double-Unders
15 Calorie Bike or Row
12 Abmat Sit-Ups
9 Slow Banded Good Mornings
6 Inchworms

Mobility:
Foam roll quads and hammies 2:00
Deep spiderman lunge stretch :30 each side
Deep goblet squat stretch- with plate :30-:45
MIni-band around ankles- small squat- kick one leg out to the side and back x10 reps each side

Skill: back squats
Warm up with 10 reps empty bar, 5 reps @50%, 3 reps @ 60%
5 reps @ 70%
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%

WOD
4 Rounds (10:00)
HSPU or HS hold x 30 seconds
Wall balls x 45 seconds 20/14
Rest x 1:15

Post WOD 4:00 Tabata style :20 work :10 rest- each minute will have 2 tabata sets
min 1: hollow hold
min 2: superman hold
min 3: hollow rocks
min 4: superman rocks

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