12.01.2020

Warm Up
2 rounds10 PVC pass thru + good morning
10 PVC platter squats
5/side tall plank knee to elbow
4 deep squat progressions



Mobility
90/90 hip switches x 5 touches each side
seated leg swings x 5 each side
deep squat internal knee rotations x 5 each side
cat/camels x 10 reps

Strength
4 sets
A. staggered stance RDL x 10 reps @ 3110
use 2 DBs or hold one opposite side you are working (5/side)

B. DB or barbell Z press x 8 reps @3120


WOD
"Speed Demon"
4 rounds

10 box jumps or step ups
8 renegade rows
10 pistols
8 devil's press
Rest 2:00
*record each interval

Cool down
cat/camels x 5
twisted cross x 1:00 each side
child pose with lat stretch x 1:00 each side