Thursday December 2, 2021

Warmup

Jog 2 laps or 1:30 Bike/Row

High Knees (down)

Butt Kicks (back)

10 Hollow body rocks

High Toe Touch (down)

Low Toe Touch (back)

10 Squat to Stand

Inchworms (down)

Lunges w/ Twist (back)

10 Glute Bridges

Mobility

Samson Stretch :30/Side

Prayer Stretch on Box 1:00

Skill/Strength

Bulgarian Split Squat 4-6x10 (2-3 sets of 10 for each leg)

Elevate leg using a bench or box.  Add weight if desired by holding a kb like in a goblet squat, or by using a light barbell on your back. 

Demo video here:  https://www.youtube.com/watch?v=2C-uNgKwPLE

Longer demo video here:  https://www.youtube.com/watch?v=-4LVK1crLSw

WOD

AMRAP 18:

12 toes to bar

15 box jumps

18 kb swings

At 2:00, 6:00, 10:00, and 14:00, run 3 laps or row 450m.

F:  medball v-ups instead of toes to bar; light kb

P1:  55/35

P2:  35/25; hanging knee raises

C:  70/45; 2 rope climbs at the end of each round