05.05.2021

Warm Up
EMOM 9:00
min 1- 6 each side lateral box step ups
min 2- 30 quick reps frog pumps
min 3- 10 slow to fast air squats


Strength
A1. suitcase rear foot elevated split squats: 20X0; 6-8/leg
B1. death march: 20X0; 6/leg
C1. Nordic hamstring curls: 30X1; 6-8/leg
alternate A1 and B1 and then with a buddy work on C1 together. One person holding another person's legs
https://youtu.be/jxhDYrUREnQ

Mobility
A. banded "W"s 2 sets of 10 reps
grab a band in both hands with your arms by your sides and your elbows bent to a 90-degree L position. Your thumbs can be facing upward or outward. As you pull your hands away from your body, make sure your elbows remain in the same bent position by your ribs. Hold the end position for 5-10 seconds.

B. prone swimmers 2 sets of 5 reps

C. T-spine stretch x 30 seconds each side All Posts • Instagram


WOD
"Orange Slices"
For Time
12-9-6
thrusters and pull ups
then immediately into
12-9-6
OHS and HSPU
RX 95/65
INT 75/55
SC 55/45