11.30.18

WARMUP

3:00 Monostructural Movement

2 Rounds:

:20 Ipsilateral Dead Bugs

3R/3L 5 Sec Side Plank Hold Hip Drop

15 Glute Bridges

:20R / :20L Captain Morgans

5 Banded Squats

 

STRENGTH/SKILL

3 Super Sets

A. 8R/8L Back Rack Split Squats (AHAP each set)

B. 8R/8L Front Rack Box Step Ups (AHAP each set)

C. 20 Hip bridges w/ 3 second pause at top of bridge (no weight)

 

WOD

2 Rounds For Time:

30 KBS (53/72)

30 KB Squats (53/72)

30 Cal Row

30 Box Jumps

30 Weighted Sit-Ups

30 Alternating KB Lunges (53/72)

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