07.14.2020

Warm Up
3 sets
10 DB/KB good mornings
5/side KB windmills
5/side KB plank pull throughs
50 feet KB overhead carry each side


Mobility: low back and glutes
Perform 1:00 for each stretch https://youtu.be/mzZ-B-QbSwQ
1. sphinx position hold
2. cat/camels
3. thread the needle + thoracic rotation
4. cobra push up
5. child's pose + cobra

Glute activation- prone 1:00
1. squeeze the leg
2. lift a few inches off the ground
3. flex foot and bring leg back to ground- toe touch the floor
4. relax the leg and drop the quad to the floor


Strength
3 sets
DB death march x 20 steps (10/side)- holding 2 DBs at your side
wall sit 45 seconds




WOD
"Six Flags"
Every 3:00 for 4 sets
300m run

12 deadlifts 135/95 115/75
10 TTB or KB hanging knee raise drill- with orange band https://www.instagram.com/p/B0RxrD4Ad2h/