WARMUP:
3 Rounds:
:25 Ipsilateral Dead Bugs
4R/4L 5 Sec Side Pillar Hold Hip Drop And Reach
20 Hip Bridge
2R / 2L Captain Morgans*
5 SLOW Hip Internal Rotations w/ Kettlebell (https://www.youtube.com/watch?v=hmZ97saN4PE * minute :53-1:15)
5 Banded Air Squats (use thera bands)
STRENGTH/SKILL:
Week 3/8 Linear Progression
20 minute Clock to Complete:
3×5 Back Squats (Across. Add 5lbs to last week)
WOD:
Performance
For Time:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Directly Into…
5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)
Functional
For Time:
50-40-30-20-10:
Seconds of Double Unders
AbMat Sit-ups
Directly Into…
5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (14/12)