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08.09.17

9
Aug

08.09.17

Warm Up:
2:00 bike/row/run/bball
then..
Lateral shuffle x 2 lengths
10 x hand plank to press lean (like you are going to get into a handstand)
Grapevine shuffle x 2 lengths
10x depth jump (top of box, jump off and rebound into jump from the floor)
High hurdle karaoke x 2 lengths
10 x single leg RDL x KB

Mobility:
Banded clam shell hold :40 each side
Banded straight leg raises x 20 reps each side
Banded fire hydrant hold :40 each side

One set of:
Hawaiian Squats x 6-8 reps per side
Kettlebell Ankle Pulse x 10 pulses per side

Skill: Front squats
5 reps @40%
4 reps @50%
3 reps @60%
2 reps @70%
2 reps @75%
2 reps @ 80%
2 reps @ 85%

WOD:
For Time
40 cal row
30 KB swings 53/35
20 burpees
30 KB swings
40 cal row
**this should be an all out sprint

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