05.14.2024

Primer- each exercise 6 reps
Rotational and warm ups • Instagram
1. Lateral Squat to Rotation staying deep in the hips as you drift side to side.
2. Figure Four Contours staying as upright as you can challenging the hips to contour around the ground.
3. Spine Rotations from a wide straddle.
4. Ankle to Hamstring reach getting long overhead.
5. Glute Mobilizations staying square to the ground.


WOD
"Scarlet"
24:00 EMOM
min 1- row 12/8 cals
min 2- 30 DUs + 4 burpee over bar
min 3- 4 deadlifts 185/125  155/105  115/85  + 5 box jumps 24/20"
min 4- rest