10.03.19

Warm Up
2 Rounds:

2 lengths banded side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
A. Banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B. KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C. MB hip hinges x 20 https://www.instagram.com/p/B2IOZY3HE72/


then...
https://youtu.be/LGc7gi9JZSc

Loaded Ankle series
1. Calf ISO march x 15 each side
2. Big ROM tempo calf raises x 15 - use a plate
3. Seated soleus raises x 15




WOD
100 DUs/60 sec DUs/ 100 singles
15 Deadlifts 255/165 185/125 95/65
50 DUs/30 sec DUs / 50 singles
10 Deadlifts 305/205 225/155 135/95
100 DUs
10 Deadlifts 305/205 225/155 135/95
50 DUs
15 Deadlifts 255/165 185/125 95/65
100 DUs


Cool Down
Bulletproofin:

8-10 Minutes for quality
Turkish Get Up Sit Ups: x 10 each arm https://vimeo.com/172019240
Alternating Single Leg Deadlift: x 10 with KBs or DBs
1 Arm Split Press: x 10 each arm https://vimeo.com/173813551

From the Coaches:


Focus on body position and choose a weight that allows you to go unbroken.

Extra Mobility to continue on from our monthly challenge- 10 minutes each day will make a difference!
pigeon pose 1:00 each side
single leg forward fold 2:00 each side
thread the needle 1:00 each side
happy baby pose 2:00