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02.28.17

28
Feb

02.28.17

Warm Up:
20 cal row or bike
2 lengths agility ladder
:30-:45 squat hold

Mobility:
with mini-bands
Deadbug hold 1:00 (green band around upper arms, blue band around upper leg)
Banded clam shell hold :30 each side
Cross under lunge :30 each side
Fire hydrant hold :45 each side
Lateral monster walks x 10 each direction

Skill: Back Squats
6 sets
Back squat 2-3 reps @ 75-80%
rest as needed

WOD:
3 rounds
3:00 work/2:00 rest
3 Deadlifts 225/155
6 HSPU sub from a box
9 Sit ups
*start the next round where you left off

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