09.16.2021

Warm Up
400m run
Bridge V- walk outs x 10
10 reps bodyweight Kang squats

Hip Flow- 5 reps of each movement

https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfillythen..

1. 90/90 hip switches
2. straight leg swing- seated
3. hip switch to kneeling
4. internal knee rotation in a deep squat
5. internal knee rotation to heel sit
6. thoracic rotations in deep squat
7. tall kneeling to deep squat



Primer
2 sets
10 each side wall supported deadbugs
10 each side quadruped shoulder taps with a 3 second pause


Strength
3-4 Sets:
Front Squat 20X1; 2-3reps; rest 15sec
Back Squat 22X1; 3-5reps; rest 2-3mins

WOD
"Think"
10:00 AMRAP
15/12 cal row
9 deadlifts 225/155 165/125 155/115